Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Frozen Summer Squash, Zucchini, Includes Skin

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Frozen Summer Squash, Zucchini, Includes Skin: 1765g

Stewed Canned Tomatoes have 1.5 times more energy per 100g than Frozen Summer Squash, Zucchini, Includes Skin. It has very low energy density when compared to other foods. Frozen Summer Squash, Zucchini, Includes Skin, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Frozen Summer Squash, Zucchini, Includes Skin?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Stewed Canned Tomatoes	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	2.26% 2.2g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	38.6% 0.62g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	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	55% 71.4g	48.6% 63g	130g per day for Men 19-50 years
Sugars	56% 40.6g	41.6% 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	30% 21.7g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	60.4% 23g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	19.6% 176μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	70.6% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	47.8% 7.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	105% 5.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	68% 0.88mg	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	14.4% 57.7μg	44% 176μg	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	101% 91mg	104% 94mg	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	64% 9.58mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	61.8% 74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	39.2% 392mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	98% 0.88mg	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	192% 15.3mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	54.6% 229mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	187% 4.3mg	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	33% 231mg	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	113% 3847mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	2.35% 35.3mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	33.7% 3.7mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	45% 1671g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Frozen Summer Squash, Zucchini, Includes Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Frozen Summer Squash, Zucchini, Includes Skin?

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Frozen Summer Squash, Zucchini, Includes Skin:

• 300 calories of Stewed Canned Tomatoes have 4.5 times more Vitamin E than Frozen Summer Squash, Zucchini, Includes Skin.
• While 300 kcal of Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 1.7 times more Vitamin A, 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 4 times more Vitamin B5, 4.5 times more Vitamin B6, 3.1 times more Vitamin B9 and 2.7 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Frozen Summer Squash, Zucchini, Includes Skin provide similar amounts of Vitamin B3 and Vitamin C per 300 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Frozen Summer Squash, Zucchini, Includes Skin:

• 300 calories of Stewed Canned Tomatoes have 1.2 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 2 times more Selenium and 72.3 times more Sodium than Frozen Summer Squash, Zucchini, Includes Skin.
• While 300 kcal of Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 1.7 times more Magnesium, 6.3 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Potassium, 1.9 times more Zinc and 1.6 times more Water than Stewed Canned Ripe Red Tomatoes.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 1.3 times more Sugars than Frozen Summer Squash, Zucchini, Includes Skin.
• While 300 kcal of Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 17.8 times more Omega 3, 2 times more Fiber and 1.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Frozen Summer Squash, Zucchini, Includes Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Stewed Canned Ripe Red Tomatoes as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared provide inadequate amounts of Omega 6 in 300 calories.