Comparing Nutrients in 300 calories Boiled Crookneck And Straightneck Summer Squash VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Boiled Crookneck And Straightneck Summer Squash: 1579g
• Cooked Ripe Red 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 - Boiled Crookneck And Straightneck Summer Squash or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Crookneck And Straightneck Summer Squash	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.35% 6.16g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	4.55% 0.77g	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	46% 60g	51.4% 67g	130g per day for Men 19-50 years
Sugars	54% 39g	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	28.5% 20.7g	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	% 14.4g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 4.26g	% 0g	g per day for Men 19-50 years
Fiber	45.7% 17.4g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Crookneck And Straightneck Summer Squash	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	98% 884μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.6% 0.68mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	91% 363μg	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	204% 183mg	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	12.6% 1.9mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Crookneck And Straightneck Summer Squash	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	34.7% 347mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	73% 5.84mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	60% 253mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	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	65.4% 458mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	82% 2795mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	1.05% 15.8mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	31.6% 3.47mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	40.2% 1488g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Crookneck And Straightneck Summer Squash vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Crookneck And Straightneck Summer Squash has 2.2 times more Vitamin A, 2.4 times more Vitamin B5, 1.7 times more Vitamin B9 and 1.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.1 times more Vitamin C and 4.9 times more Vitamin E than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash 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 Boiled Crookneck And Straightneck Summer Squash vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Crookneck And Straightneck Summer Squash has 1.9 times more Calcium, 1.7 times more Magnesium, 1.4 times more Manganese and 1.5 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.9 times more Iron, 1.3 times more Potassium, 2.6 times more Selenium and 11.6 times more Sodium than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Cooked Ripe Red Tomatoes have similar amounts of Copper, Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Crookneck And Straightneck Summer Squash has 3.4 times more Fat, 4 times more Saturated Fat, 38.8 times more Omega 3 and 1.5 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Cooked Ripe Red Tomatoes have similar amounts of Energy, Omega 6, Carbohydrate, Sugars, Fructose and Protein per 300 kcal.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.