Comparing Nutrients in 300 calories Tomatoes VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid

Weight per 300 calories

• Tomatoes: 1667g
• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid: 2308g

Tomatoes have 1.4 times more energy per 100g than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid. It has very low energy density when compared to other foods. Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%

Macro Nutrients

	Tomatoes	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	1.67% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	27.4% 0.44g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	52.5% 68.3g	130g per day for Men 19-50 years
Sugars	60.5% 44g	38% 27.5g	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	31.5% 23g	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	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	85% 32.3g	38g per day for Men 19-50 years
Protein	26% 14.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	13% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	60.3% 9.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	57.7% 231μg	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	254% 228mg	69.2% 62.3mg	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	60% 9mg	18.5% 2.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	54% 64.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Calcium	16.7% 167mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	205% 1.85mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	97% 2.24mg	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	57% 400mg	69.2% 485mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	65% 2215mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	7.7% 115mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	60% 2216g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• Raw Ripe Red Tomatoes have 6.1 times more Vitamin A, 1.7 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 3.7 times more Vitamin C, 3.3 times more Vitamin E and 2 times more Vitamin K than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• While Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contains 2 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• Raw Ripe Red Tomatoes have 1.8 times more Potassium than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• While Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contains 1.7 times more Calcium, 1.9 times more Copper, 3.6 times more Iron, 1.6 times more Magnesium, more Selenium, 1.4 times more Sodium, 2.4 times more Zinc and 1.4 times more Water than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have similar amounts of Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 2.1 times more Fat, 5.3 times more Omega 6 and 1.6 times more Sugars than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• While Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contains 8.8 times more Omega 3 and 1.6 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.