Comparing Nutrients in 500 calories Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid: 3846g
• Canned Tomatoes with Green Chilies: 3333g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.78% 2.7g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	45.7% 0.73g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.6% 114g	93% 121g	130g per day for Men 19-50 years
Sugars	63% 45.8g	NA	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	142% 54g	NA	38g per day for Men 19-50 years
Protein	42% 23.5g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	21.4% 192μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.3% 0.62mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	264% 3.43mg	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	96% 385μg	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	115% 104mg	230% 207mg	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	30.8% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89.7% 108μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	46% 462mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	342% 3.08mg	333% 3mg	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	341% 27.3mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	191% 4.4mg	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	115% 808mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	109% 3692mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	13% 192mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	100% 3694g	85% 3141g	3700g per day for Men 19-50 years

Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid VS Canned Tomatoes With Green Chilies Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 500 calories of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs Canned Tomatoes with Green Chilies:

• 500 calories of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid have 1.6 times more Vitamin B2 and 1.3 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 3.5 times more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 2.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 2 times more Vitamin C than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs Canned Tomatoes with Green Chilies:

• 500 calories of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid have 3.2 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus and 2.6 times more Zinc than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.4 times more Calcium, 1.7 times more Selenium and 69.5 times more Sodium than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid and Canned Tomatoes with Green Chilies contain similar levels of Copper, Manganese, Potassium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid have 21.9 times more Omega 3 than Canned Tomatoes with Green Chilies.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid and Canned Tomatoes with Green Chilies offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 6 in 500 calories.