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

Weight per 300 calories

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid: 2308g
• Cooked Ripe Red Tomatoes: 1667g

Cooked Ripe Red Tomatoes have 1.4 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 Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.6g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	27.4% 0.44g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	4.1% 0.7g	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	51.4% 67g	130g per day for Men 19-50 years
Sugars	38% 27.5g	57.2% 41.5g	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% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	85% 32.3g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	25% 14g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	13% 115μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.8% 0.37mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.3% 9.65mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	101% 1.3mg	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	54% 217μg	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	422% 380mg	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	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54% 64.6μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	27.7% 277mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	205% 1.85mg	139% 1.25mg	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	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	76% 1.75mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	65% 2215mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	7.7% 115mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	60% 2216g	42.5% 1572g	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 Cooked Ripe Red Tomatoes:

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 1.7 times more Vitamin B2 and 1.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.5 times more Vitamin A, 1.6 times more Vitamin B1, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, 6.1 times more Vitamin C and 3.4 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 Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Cooked 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 Cooked Ripe Red Tomatoes:

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 1.5 times more Calcium, 1.5 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 1.3 times more Manganese, 2.9 times more Zinc and 1.4 times more Water than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Potassium, 1.8 times more Selenium and 1.6 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 Cooked Ripe Red Tomatoes have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 13.2 times more Omega 3 and 2.8 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.8 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 Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.