Comparing Nutrients in 300 calories Tomato Paste VS Cooked Frozen Summer Squash, Zucchini, Includes Skin

Weight per 300 calories

• Tomato Paste: 366g
• Cooked Frozen Summer Squash, Zucchini, Includes Skin: 1765g

Tomato Paste has 4.8 times more energy per 100g than Cooked Frozen Summer Squash, Zucchini, Includes Skin. It has average energy density when compared to other foods. Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin having very low energy density.

Discover which food has more nutrients per 300 calories - Tomato Paste or Cooked Frozen Summer Squash, Zucchini, Includes Skin?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Tomato Paste	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	2.18% 0.37g	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	48.3% 63g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	41% 30g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	60.4% 23g	38g per day for Men 19-50 years
Protein	28.2% 16g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	31% 278μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	60.3% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	54.3% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	94% 4.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	61% 0.79mg	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	35.3% 141μg	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	72.5% 65.3mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	61.8% 74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	13% 132mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	92% 0.83mg	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	106% 8.47mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	54.6% 229mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	176% 4.06mg	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	63% 441mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	101% 3424mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	2.35% 35.3mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	7.27% 269g	45% 1672g	3700g per day for Men 19-50 years

Tomato Paste VS Cooked Frozen Summer Squash, Zucchini, Includes Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Cooked Frozen Summer Squash, Zucchini, Includes Skin?

Lets compare vitamin content per 300 calories of Tomato Paste vs Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• 300 calories of Tomato Paste have 1.8 times more Vitamin A, 1.7 times more Vitamin B3, 1.2 times more Vitamin C and 7.4 times more Vitamin E than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 300 kcal of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 3.3 times more Vitamin B1, 1.3 times more Vitamin B2, 9 times more Vitamin B5, 3.2 times more Vitamin B9 and 1.8 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Cooked Frozen Summer Squash, Zucchini, Includes Skin provide similar amounts of Vitamin B6 per 300 calories.
• Both Canned Tomato Paste as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• 300 calories of Tomato Paste have 1.6 times more Copper, 1.3 times more Iron, 5.5 times more Selenium and 6.1 times more Sodium than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 300 kcal of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 2.3 times more Calcium, 1.5 times more Magnesium, 3.7 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Zinc and 6.2 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Cooked Frozen Summer Squash, Zucchini, Includes Skin contain similar levels of Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 1.5 times more Sugars than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 300 kcal of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 23.4 times more Omega 3, 1.5 times more Fiber and 1.3 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Cooked Frozen Summer Squash, Zucchini, Includes Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Tomato Paste as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin provide inadequate amounts of Omega 6 in 300 calories.