Comparing Nutrients in 500 calories Boiled Crookneck And Straightneck Summer Squash VS Tomatoes

Weight per 500 calories

• Boiled Crookneck And Straightneck Summer Squash: 2632g
• Tomatoes: 2778g

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

Which food has more nutrients per 500 calories - Boiled Crookneck And Straightneck Summer Squash or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Crookneck And Straightneck Summer Squash	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	5.26% 1.7g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	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	76.7% 100g	83% 108g	130g per day for Men 19-50 years
Sugars	90% 65.3g	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	47.5% 34.5g	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	% 24g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 7.1g	% 0g	g per day for Men 19-50 years
Fiber	76% 29g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	49% 27.4g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Crookneck And Straightneck Summer Squash	Tomatoes	Recommended Dietary Allowance
Vitamin A	164% 1474μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.3mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	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	151% 605μg	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	339% 305mg	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	21% 3.16mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 116μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Crookneck And Straightneck Summer Squash	Tomatoes	Recommended Dietary Allowance
Calcium	58% 579mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	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	122% 9.74mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	180% 4.13mg	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	109% 763mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	137% 4658mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	52.6% 5.8mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	67% 2480g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Crookneck And Straightneck Summer Squash vs Tomatoes:

• Boiled and Drained Crookneck And Straightneck Summer Squash has 1.3 times more Vitamin A, 1.2 times more Vitamin B2, 3.4 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.8 times more Vitamin E and 1.9 times more Vitamin K than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin C per 500 kcal.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash 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 Boiled Crookneck And Straightneck Summer Squash vs Tomatoes:

• Boiled and Drained Crookneck And Straightneck Summer Squash has 2.1 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, more Selenium and 1.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Potassium and 5.3 times more Sodium than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Raw Ripe Red Tomatoes have similar amounts of Copper, Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Crookneck And Straightneck Summer Squash has 1.8 times more Fat, 2.2 times more Saturated Fat and 25.9 times more Omega 3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Omega 6 than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars, Fructose, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.