Comparing Nutrients in 500 calories Scallop Summer Squash VS Tomatoes in Juice with Salt

Weight per 500 calories

• Scallop Summer Squash: 2778g
• Tomatoes in Juice with Salt: 3125g

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

Which food has more nutrients per 500 calories - Scallop Summer Squash or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Scallop Summer Squash	22%	8%	70%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Scallop Summer Squash	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.07% 0.86g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	83.4% 108g	130g per day for Men 19-50 years
Sugars	92% 66.4g	110% 79.7g	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	NA	56.5% 41g	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	% 38.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	156% 59.4g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Scallop Summer Squash	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	34% 306μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.94mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.7% 2.83mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	233% 3.03mg	267% 3.47mg	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	208% 833μg	62.5% 250μg	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	556% 500mg	438% 394mg	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	24% 3.6mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76.4% 92μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Scallop Summer Squash	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	52.8% 528mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	315% 2.83mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	139% 11mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	152% 639mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	190% 4.36mg	92% 2.13mg	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	143% 1000mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	149% 5056mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	70.7% 2616g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Scallop Summer Squash vs Tomatoes in Juice with Salt:

• Raw Scallop Summer Squash has 3.3 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2 times more Vitamin A, 9.2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 5.1 times more Vitamin E than Raw Scallop Summer Squash.
• Both Raw Scallop Summer Squash and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B6 and Vitamin K per 500 kcal.
• Both Raw Scallop Summer Squash as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Scallop Summer Squash vs Tomatoes in Juice with Salt:

• Raw Scallop Summer Squash has 1.7 times more Copper, 2 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus and 2.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2 times more Calcium, 1.6 times more Iron, 3.9 times more Selenium and 129.4 times more Sodium than Raw Scallop Summer Squash.
• Both Raw Scallop Summer Squash and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Scallop Summer Squash has 11.6 times more Omega 3 and 1.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.4 times more Fat, 3.5 times more Omega 6 and 1.8 times more Fiber than Raw Scallop Summer Squash.
• Both Raw Scallop Summer Squash and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw Scallop Summer Squash as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.