Comparing Nutrients in 300 calories Summer Squash VS Stewed Canned Tomatoes

Weight per 300 calories

• Summer Squash: 1875g
• Stewed Canned Tomatoes: 1154g

Stewed Canned Ripe Red Tomatoes have 1.6 times more energy per unit of mass than Raw All Varieties Summer Squash, which is very low in comparison to other foods. Summer Squash having very low energy density.

Discover which food has more nutrients per 300 calories - Summer Squash or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Summer Squash	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.38g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2.58% 0.83g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	3.64% 0.62g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	55% 71.4g	130g per day for Men 19-50 years
Sugars	57% 41.3g	56% 40.6g	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	24.6% 18g	30% 21.7g	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	% 14g	% 19g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 0.23g	g per day for Men 19-50 years
Fiber	54.3% 20.6g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	40.5% 22.7g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	21% 188μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.13mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	314% 4.1mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	136% 544μg	14.4% 57.7μg	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	354% 319mg	101% 91mg	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	15% 2.25mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47% 56.3μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	28% 281mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	82% 6.56mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	29.6% 0.68mg	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	102% 713mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	144% 4913mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.5mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	49.4% 5.44mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	48% 1775g	28.5% 1056g	3700g per day for Men 19-50 years

Summer Squash VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Summer Squash or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of Summer Squash vs Stewed Canned Tomatoes:

• 300 calories of Summer Squash have 1.8 times more Vitamin A, 1.7 times more Vitamin B1, 6.6 times more Vitamin B2, 2.2 times more Vitamin B5, 20.8 times more Vitamin B6, 9.4 times more Vitamin B9, 3.5 times more Vitamin C and 2 times more Vitamin K than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 4.3 times more Vitamin E than Raw All Varieties Summer Squash.
• Both Summer Squash and Stewed Canned Tomatoes provide similar amounts of Vitamin B3 per 300 calories.
• Both Raw All Varieties Summer Squash as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Summer Squash vs Stewed Canned Tomatoes:

• 300 calories of Summer Squash have 2.3 times more Magnesium, 4.8 times more Manganese, 3.1 times more Phosphorus, 2.1 times more Potassium, 2.8 times more Zinc and 1.7 times more Water than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 1.4 times more Calcium, 1.4 times more Copper, 2.3 times more Iron, 1.8 times more Selenium and 68 times more Sodium than Raw All Varieties Summer Squash.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Summer Squash have 30.3 times more Omega 3, 1.8 times more Fiber and 2.2 times more Protein than Stewed Canned Tomatoes.
• Both Summer Squash and Stewed Canned Tomatoes offer comparable quantities of Energy, Carbohydrate, Sugars and Fructose per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Raw All Varieties Summer Squash as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 300 calories.