Comparing Nutrients in 300 calories Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid VS Stewed Canned Tomatoes

Weight per 300 calories

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid: 2308g
• Stewed Canned Tomatoes: 1154g

Stewed Canned Ripe Red Tomatoes have 2 times more energy per unit of mass than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt, which is very low in comparison to other foods. Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid having very low energy density.

Which food has more nutrients per 300 calories - Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.6g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	27.4% 0.44g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	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	52.5% 68.3g	55% 71.4g	130g per day for Men 19-50 years
Sugars	38% 27.5g	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	NA	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	NA	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	85% 32.3g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	25% 14g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	13% 115μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.8% 0.37mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.3% 9.65mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	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	57.7% 231μg	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	69.2% 62.3mg	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	18.5% 2.77mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54% 64.6μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	27.7% 277mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	205% 1.85mg	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	205% 16.4mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	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	69.2% 485mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	65% 2215mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	7.7% 115mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	60% 2216g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs Stewed Canned Tomatoes:

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 1.5 times more Vitamin B2, 4.9 times more Vitamin B6, 4 times more Vitamin B9 and 2.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Vitamin B1, 1.5 times more Vitamin C and 3.5 times more Vitamin E than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin A, Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs Stewed Canned Tomatoes:

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 1.4 times more Copper, 2.2 times more Magnesium, 3.3 times more Manganese, 2.1 times more Phosphorus, 3.4 times more Zinc and 2.1 times more Water than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Calcium, 1.5 times more Selenium and 22.1 times more Sodium than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt and Stewed Canned Ripe Red Tomatoes have similar amounts of Iron and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 12.7 times more Omega 3, 2.8 times more Fiber and 1.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.4 times more Omega 6 and 1.5 times more Sugars than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.