Comparing Nutrients in 500 calories Summer Squash VS Stewed Canned Tomatoes

Weight per 500 calories

• Summer Squash: 3125g
• Stewed Canned Tomatoes: 1923g

Stewed Canned Ripe Red Tomatoes have 1.6 times more energy per unit of mass than Raw All Varieties Summer Squash, which is very low in comparison to other foods. Summer Squash having very low energy density.

Discover which food has more nutrients per 500 calories - Summer Squash or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Summer Squash	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.63g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	6.07% 1.03g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	92% 119g	130g per day for Men 19-50 years
Sugars	95% 68.8g	93% 67.7g	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	41% 29.7g	50% 36g	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	% 23.4g	% 31.3g	g per day for Men 19-50 years
Sucrose	% 0.94g	% 0.38g	g per day for Men 19-50 years
Fiber	90% 34.4g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	67.5% 38g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	34.7% 313μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	341% 4.44mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.2mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.84mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	524% 6.8mg	25% 0.33mg	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	227% 906μg	24% 96μg	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	590% 531mg	169% 152mg	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	25% 3.75mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78% 94μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	47% 469mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	239% 2.15mg	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	137% 11mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	238% 5.47mg	49.3% 1.13mg	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	170% 1188mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	241% 8188mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	4.17% 62.5mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	82.4% 9.06mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	80% 2958g	47.6% 1760g	3700g per day for Men 19-50 years

Summer Squash VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Summer Squash or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Summer Squash vs Stewed Canned Tomatoes:

• 500 calories of Summer Squash have 1.8 times more Vitamin A, 1.7 times more Vitamin B1, 6.6 times more Vitamin B2, 2.2 times more Vitamin B5, 20.8 times more Vitamin B6, 9.4 times more Vitamin B9, 3.5 times more Vitamin C and 2 times more Vitamin K than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 4.3 times more Vitamin E than Raw All Varieties Summer Squash.
• Both Summer Squash and Stewed Canned Tomatoes provide similar amounts of Vitamin B3 per 500 calories.
• Both Raw All Varieties Summer Squash as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Summer Squash vs Stewed Canned Tomatoes:

• 500 calories of Summer Squash have 2.3 times more Magnesium, 4.8 times more Manganese, 3.1 times more Phosphorus, 2.1 times more Potassium, 2.8 times more Zinc and 1.7 times more Water than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.4 times more Calcium, 1.4 times more Copper, 2.3 times more Iron, 1.8 times more Selenium and 68 times more Sodium than Raw All Varieties Summer Squash.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Summer Squash have 30.3 times more Omega 3, 1.8 times more Fiber and 2.2 times more Protein than Stewed Canned Tomatoes.
• Both Summer Squash and Stewed Canned Tomatoes offer comparable quantities of Energy, Carbohydrate, Sugars and Fructose per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Raw All Varieties Summer Squash as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 500 calories.