Comparing Nutrients in 300 calories Boiled Summer Squash, Zucchini, Includes Skin VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Boiled Summer Squash, Zucchini, Includes Skin: 2000g
• 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 Summer Squash, Zucchini, Includes Skin or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin	25%	17%	58%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.42% 7.2g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	118% 1.88g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	6.82% 1.16g	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	41.4% 53.8g	51.4% 67g	130g per day for Men 19-50 years
Sugars	47% 34.2g	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	52.6% 20g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	40.7% 22.8g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	124% 1120μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.8% 10mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.76mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	140% 560μg	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	287% 258mg	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	16% 2.4mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	36% 360mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	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	93% 7.4mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	150% 3.46mg	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	106% 740mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	155% 5280mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	51.5% 1904g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Summer Squash, Zucchini, Includes Skin vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 2.8 times more Vitamin A, 1.3 times more Vitamin B2, 2.7 times more Vitamin B5, 1.2 times more Vitamin B6, 2.6 times more Vitamin B9 and 1.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Vitamin C and 3.9 times more Vitamin E than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin 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 Summer Squash, Zucchini, Includes Skin vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 2 times more Calcium, 2.5 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 2.8 times more Zinc and 1.2 times more Water than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Iron, 2.1 times more Selenium and 3.1 times more Sodium than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Cooked Ripe Red Tomatoes have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 3.9 times more Fat, 5.8 times more Saturated Fat, 56.4 times more Omega 3, 1.7 times more Omega 6, 1.7 times more Fiber and 1.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.