Comparing Nutrients in 300 calories Spanish Tomato Sauce VS Boiled Summer Squash

Weight per 300 calories

• Spanish Tomato Sauce: 909g
• Boiled Summer Squash: 1500g

Spanish Tomato Sauce has 1.7 times more energy per 100g than Boiled Summer Squash. It has low energy density when compared to other foods. Boiled and Drained All Varieties Summer Squash having very low energy density.

Discover which food has more nutrients per 300 calories - Spanish Tomato Sauce or Boiled Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Spanish Tomato Sauce	16%	7%	77%
Boiled Summer Squash	15%	12%	73%

Macro Nutrients

	Spanish Tomato Sauce	Boiled Summer Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	4.8% 4.65g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.35g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	4.32% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 66g	49.7% 64.7g	130g per day for Men 19-50 years
Sugars	NA	53.6% 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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.5% 12.7g	55.3% 21g	38g per day for Men 19-50 years
Protein	23.4% 13g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Spanish Tomato Sauce	Boiled Summer Squash	Recommended Dietary Allowance
Vitamin A	49.5% 445μg	18.3% 165μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.4% 11.7mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	41% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	75% 0.98mg	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	32% 127μg	75% 300μg	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	87% 78mg	92% 82.5mg	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	NA	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.8% 52.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Tomato Sauce	Boiled Summer Squash	Recommended Dietary Allowance
Calcium	15.5% 155mg	40.5% 405mg	1000mg per day for Men 19-50 years
Copper	162% 1.45mg	172% 1.55mg	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	395% 31.6mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	85.4% 1.96mg	139% 3.2mg	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	62.3% 436mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	99% 3355mg	84.7% 2880mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.45μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	286% 4291mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	53% 5.85mg	11mg per day for Men 19-50 years
Water	22% 810g	38% 1406g	3700g per day for Men 19-50 years

Spanish Tomato Sauce VS Boiled Summer Squash Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Spanish Tomato Sauce or Boiled Summer Squash?

Lets compare vitamin content per 300 calories of Spanish Tomato Sauce vs Boiled Summer Squash:

• 300 calories of Spanish Tomato Sauce have 2.7 times more Vitamin A, 1.5 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled Summer Squash.
• While 300 kcal of Boiled and Drained All Varieties Summer Squash contain 2.4 times more Vitamin B9 than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Boiled Summer Squash provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per 300 calories.
• Both Canned Spanish Tomato Sauce as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Spanish Tomato Sauce vs Boiled Summer Squash:

• 300 calories of Spanish Tomato Sauce have 5.9 times more Iron, 1.8 times more Selenium and 286.1 times more Sodium than Boiled Summer Squash.
• While 300 kcal of Boiled and Drained All Varieties Summer Squash contain 2.6 times more Calcium, 2.1 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Zinc and 1.7 times more Water than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Boiled Summer Squash contain similar levels of Copper and Potassium per 300 calories.
• 300 calories of Boiled Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained All Varieties Summer Squash contain 33.8 times more Omega 3 and 1.7 times more Fiber than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Boiled Summer Squash offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Spanish Tomato Sauce provide inadequate amounts of Omega 3
• Both Canned Spanish Tomato Sauce as well as Boiled and Drained All Varieties Summer Squash provide inadequate amounts of Omega 6 in 300 calories.