Comparing Nutrients in 300 calories Summer Squash VS Tomatoes

Weight per 300 calories

• Summer Squash: 1875g
• Tomatoes: 1667g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Summer Squash or Tomatoes?

Macros Ratio

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

Macro Nutrients

	Summer Squash	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.38g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	2.58% 0.83g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3.64% 0.62g	7.84% 1.33g	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	50% 65g	130g per day for Men 19-50 years
Sugars	57% 41.3g	60.5% 44g	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	31.5% 23g	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	% 21g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 0g	g per day for Men 19-50 years
Fiber	54.3% 20.6g	52.6% 20g	38g per day for Men 19-50 years
Protein	40.5% 22.7g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Tomatoes	Recommended Dietary Allowance
Vitamin A	21% 188μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.13mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	314% 4.1mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	136% 544μg	62.5% 250μg	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	254% 228mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47% 56.3μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Tomatoes	Recommended Dietary Allowance
Calcium	28% 281mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	82.6% 1.9mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	144% 4913mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.5mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	49.4% 5.44mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	48% 1775g	42.6% 1575g	3700g per day for Men 19-50 years

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

• Raw All Varieties Summer Squash have 1.5 times more Vitamin B1, 8.4 times more Vitamin B2, 2 times more Vitamin B5, 3.1 times more Vitamin B6, 2.2 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.7 times more Vitamin A, 4 times more Vitamin E and 2.3 times more Vitamin K than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw All Varieties Summer Squash as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Summer Squash vs Tomatoes:

• Raw All Varieties Summer Squash have 1.7 times more Calcium, 1.5 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus, 1.2 times more Potassium, more Selenium and 1.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Sodium than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Raw Ripe Red Tomatoes have similar amounts of Copper and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw All Varieties Summer Squash have 21 times more Omega 3 and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Omega 6 and 1.3 times more Fructose than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Raw All Varieties Summer Squash as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.