Comparing Nutrients in 1 pound Tomatoes VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Summer Squash	24%	8%	68%

Macro Nutrients

	Tomatoes	Summer Squash	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	11.7% 15g	130g per day for Men 19-50 years
Sugars	16.5% 12g	13.8% 9.98g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	8.57% 6.2g	5.94% 4.3g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 5.67g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.14g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	13% 5g	38g per day for Men 19-50 years
Protein	7.13% 4g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Summer Squash	Recommended Dietary Allowance
Vitamin A	21% 191μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	33% 132μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	85.7% 77mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Summer Squash	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	25.7% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15.3% 1.22mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	34.5% 0.79mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.6% 109mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Summer Squash:

• Raw Ripe Red Tomatoes have 4.2 times more Vitamin A, 1.2 times more Vitamin B3, 4.5 times more Vitamin E and 2.6 times more Vitamin K than Raw All Varieties Summer Squash.
• While Raw All Varieties Summer Squash contain 1.3 times more Vitamin B1, 7.5 times more Vitamin B2, 1.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw All Varieties Summer Squash have similar amounts of Vitamin C per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Summer Squash:

• Raw All Varieties Summer Squash contain 1.5 times more Calcium, 1.3 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus and 1.7 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw All Varieties Summer Squash have similar amounts of Copper, Potassium and Water per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw All Varieties Summer Squash have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 1.4 times more Fructose than Raw All Varieties Summer Squash.
• While Raw All Varieties Summer Squash contain 18.7 times more Omega 3 and 1.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw All Varieties Summer Squash have similar amounts of Carbohydrate, Sugars and Fiber per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw All Varieties Summer Squash have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.