Comparing Nutrients in 300 calories Tomato Paste VS Boiled Crookneck And Straightneck Summer Squash with Salt

Weight per 300 calories

• Tomato Paste: 366g
• Boiled Crookneck And Straightneck Summer Squash with Salt: 1579g

Tomato Paste has 4.3 times more energy per 100g than Boiled Crookneck And Straightneck Summer Squash with Salt. It has average energy density when compared to other foods. Boiled and Drained Crookneck And Straightneck Summer Squash with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Tomato Paste or Boiled Crookneck And Straightneck Summer Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Crookneck And Straightneck Summer Squash with Salt	18%	15%	67%

Macro Nutrients

	Tomato Paste	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	6.35% 6.16g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	4.55% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69g	46% 60g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	54% 39g	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	29.5% 21.4g	28.5% 20.7g	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	% 21g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 4.26g	g per day for Men 19-50 years
Fiber	39.5% 15g	45.7% 17.4g	38g per day for Men 19-50 years
Protein	28.2% 16g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	31% 278μg	98% 884μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	56.6% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	95% 1.23mg	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	11% 44μg	91% 363μg	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	89% 80mg	204% 183mg	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	105% 15.7mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Calcium	13% 132mg	34.7% 347mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	114% 1.03mg	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	136% 11mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	108% 2.48mg	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	43.4% 304mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	82% 2795mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	249% 3742mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	31.6% 3.47mg	11mg per day for Men 19-50 years
Water	7.27% 269g	40.2% 1488g	3700g per day for Men 19-50 years

Tomato Paste VS Boiled Crookneck And Straightneck Summer Squash With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Boiled Crookneck And Straightneck Summer Squash with Salt?

Lets compare vitamin content per 300 calories of Tomato Paste vs Boiled Crookneck And Straightneck Summer Squash with Salt:

• 300 calories of Tomato Paste have 1.4 times more Vitamin B2, 1.4 times more Vitamin B3 and 8.3 times more Vitamin E than Boiled Crookneck And Straightneck Summer Squash with Salt.
• While 300 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contain 3.2 times more Vitamin A, 3.1 times more Vitamin B1, 9.8 times more Vitamin B5, 1.6 times more Vitamin B6, 8.3 times more Vitamin B9, 2.3 times more Vitamin C and 1.7 times more Vitamin K than Canned Tomato Paste.
• Both Canned Tomato Paste as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Boiled Crookneck And Straightneck Summer Squash with Salt:

• 300 calories of Tomato Paste have 1.3 times more Copper, 1.9 times more Iron, 1.3 times more Potassium and 6.1 times more Selenium than Boiled Crookneck And Straightneck Summer Squash with Salt.
• While 300 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contain 2.6 times more Calcium, 1.6 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 17.3 times more Sodium, 1.5 times more Zinc and 5.5 times more Water than Canned Tomato Paste.
• 300 calories of Boiled Crookneck And Straightneck Summer Squash with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contain 3.6 times more Fat and 50.6 times more Omega 3 than Canned Tomato Paste.
• Both Tomato Paste and Boiled Crookneck And Straightneck Summer Squash with Salt offer comparable quantities of Energy, Carbohydrate, Sugars, Fructose, Fiber and Protein per 300 calories.
• 300 calories of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Tomato Paste as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt provide inadequate amounts of Omega 6 in 300 calories.