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

Weight per 300 calories

• Boiled Crookneck And Straightneck Summer Squash: 1579g
• 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 Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Crookneck And Straightneck Summer Squash	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.35% 6.16g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	4.55% 0.77g	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	46% 60g	50% 65g	130g per day for Men 19-50 years
Sugars	54% 39g	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	28.5% 20.7g	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	% 14.4g	% 21g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Crookneck And Straightneck Summer Squash	Tomatoes	Recommended Dietary Allowance
Vitamin A	98% 884μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.6% 0.68mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	91% 363μg	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	204% 183mg	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	12.6% 1.9mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Crookneck And Straightneck Summer Squash	Tomatoes	Recommended Dietary Allowance
Calcium	34.7% 347mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	73% 5.84mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	60% 253mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	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	65.4% 458mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	82% 2795mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.05% 15.8mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	31.6% 3.47mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	40.2% 1488g	42.6% 1575g	3700g per day for Men 19-50 years

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

• Boiled and Drained Crookneck And Straightneck Summer Squash has 1.3 times more Vitamin A, 1.2 times more Vitamin B2, 3.4 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.8 times more Vitamin E and 1.9 times more Vitamin K than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin C per 300 kcal.
• Both Boiled and Drained Crookneck And Straightneck 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 Boiled Crookneck And Straightneck Summer Squash vs Tomatoes:

• Boiled and Drained Crookneck And Straightneck Summer Squash has 2.1 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, more Selenium and 1.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Potassium and 5.3 times more Sodium than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Raw 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 1.8 times more Fat, 2.2 times more Saturated Fat and 25.9 times more Omega 3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Omega 6 than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars, Fructose, Fiber and Protein per 300 kcal.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.