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

Weight per 300 calories

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

Raw 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 Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%
Tomatoes	17%	9%	74%

Macro Nutrients

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.6g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	27.4% 0.44g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	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	52.5% 68.3g	50% 65g	130g per day for Men 19-50 years
Sugars	38% 27.5g	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	NA	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	NA	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	85% 32.3g	52.6% 20g	38g per day for Men 19-50 years
Protein	25% 14g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Tomatoes	Recommended Dietary Allowance
Vitamin A	13% 115μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.8% 0.37mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.3% 9.65mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	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	57.7% 231μg	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	69.2% 62.3mg	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	18.5% 2.77mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54% 64.6μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Tomatoes	Recommended Dietary Allowance
Calcium	27.7% 277mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	205% 1.85mg	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	205% 16.4mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	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	69.2% 485mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	65% 2215mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.7% 115mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	60% 2216g	42.6% 1575g	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 Tomatoes:

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 2 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6.1 times more Vitamin A, 1.7 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 3.7 times more Vitamin C, 3.3 times more Vitamin E and 2 times more Vitamin K than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt and Raw 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 Raw 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 Tomatoes:

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 1.7 times more Calcium, 1.9 times more Copper, 3.6 times more Iron, 1.6 times more Magnesium, 1.2 times more Phosphorus, more Selenium, 1.4 times more Sodium, 2.4 times more Zinc and 1.4 times more Water than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Potassium than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt and Raw Ripe Red Tomatoes have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 8.8 times more Omega 3 and 1.6 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.1 times more Fat, 5.3 times more Omega 6 and 1.6 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 Raw 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 Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.