Comparing Nutrients in 1 pound Tomatoes VS Frozen Summer Squash, Zucchini, Includes Skin

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Tomatoes	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	0.56% 0.095g	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	12.5% 16.2g	130g per day for Men 19-50 years
Sugars	16.5% 12g	10.7% 7.76g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	7.13% 4g	9.4% 5.26g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frozen Summer Squash, Zucchini, Includes Skin	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	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	17.4% 0.23mg	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	11.3% 45.4μg	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	26.7% 24mg	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	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	25% 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	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	48% 1.1mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	29% 989mg	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	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Frozen Summer Squash, Zucchini, Includes Skin:

• Raw Ripe Red Tomatoes have 4.2 times more Vitamin A, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9, 2.6 times more Vitamin C, 4.5 times more Vitamin E and 1.9 times more Vitamin K than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• While Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 1.3 times more Vitamin B1, 2.2 times more Vitamin B2 and 3.3 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Frozen Summer Squash, Zucchini, Includes Skin:

• Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 1.8 times more Calcium, 1.9 times more Iron and 2.1 times more Manganese than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have similar amounts of Copper, Magnesium, Phosphorus, Potassium, Zinc and Water per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 1.5 times more Sugars than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• While Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 11.7 times more Omega 3 and 1.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.