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

Weight per 300 calories

• Cooked Frozen Summer Squash, Zucchini, Includes Skin: 1765g
• 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 - Cooked Frozen Summer Squash, Zucchini, Includes Skin or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cooked Frozen 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	2.37% 2.3g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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	48.3% 63g	51.4% 67g	130g per day for Men 19-50 years
Sugars	41% 30g	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	60.4% 23g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.3% 0.72mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.3% 0.71mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.68mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	35.3% 141μg	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	72.5% 65.3mg	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	14% 2.1mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61.8% 74μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	30% 300mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	106% 8.47mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	54.6% 229mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	176% 4.06mg	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	63% 441mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	101% 3424mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	2.35% 35.3mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	45% 1672g	42.5% 1572g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.2 times more Vitamin B5 and 1.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.5 times more Vitamin A, 1.3 times more Vitamin B3, 1.7 times more Vitamin B6, 1.5 times more Vitamin B9, 5.8 times more Vitamin C and 4.4 times more Vitamin E than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen 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 Cooked Frozen Summer Squash, Zucchini, Includes Skin vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.6 times more Calcium, 1.5 times more Magnesium, 2.3 times more Manganese and 1.5 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Copper, 1.3 times more Iron, 2.4 times more Selenium and 5.2 times more Sodium than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Cooked Ripe Red Tomatoes have similar amounts of Phosphorus, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 18 times more Omega 3, 2 times more Fiber and 1.3 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.9 times more Omega 6 and 1.4 times more Sugars than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Cooked Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.