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

Weight per 500 calories

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid: 3846g
• Tomatoes: 2778g

Raw Ripe Red Tomatoes have 1.4 times more energy per unit of mass than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt, which is very low in comparison to other foods. Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid having very low energy density.

Which food has more nutrients per 500 calories - Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid or Tomatoes?

Macros Ratio

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

Macro Nutrients

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.78% 2.7g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	45.7% 0.73g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	13% 2.22g	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	83% 108g	130g per day for Men 19-50 years
Sugars	63% 45.8g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	142% 54g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	42% 23.5g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Tomatoes	Recommended Dietary Allowance
Vitamin A	21.4% 192μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.3% 0.62mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	96% 385μg	104% 417μg	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	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89.7% 108μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Tomatoes	Recommended Dietary Allowance
Calcium	46% 462mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	342% 3.08mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	138% 3.17mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	109% 3692mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	13% 192mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	100% 3694g	71% 2626g	3700g per day for Men 19-50 years

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

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 2 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 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.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 1.7 times more Calcium, 1.9 times more Copper, 3.6 times more Iron, 1.6 times more Magnesium, 1.2 times more Phosphorus, more Selenium, 1.4 times more Sodium, 2.4 times more Zinc and 1.4 times more Water than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Potassium than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt and Raw Ripe Red Tomatoes have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 8.8 times more Omega 3 and 1.6 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 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.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.