Comparing Nutrients in 500 calories Boiled Summer Squash, Zucchini, Includes Skin with Salt VS Tomatoes in Juice with Salt

Weight per 500 calories

• Boiled Summer Squash, Zucchini, Includes Skin with Salt: 3333g
• Tomatoes in Juice with Salt: 3125g

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

Discover which food has more nutrients per 500 calories - Boiled Summer Squash, Zucchini, Includes Skin with Salt or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin with Salt	25%	17%	58%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	196% 3.13g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	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	69% 89.7g	83.4% 108g	130g per day for Men 19-50 years
Sugars	78.6% 57g	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	68% 38g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	207% 1867μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.17mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	192% 9.6mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	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	233% 933μg	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	478% 430mg	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	26.7% 4mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	60% 600mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	193% 1.73mg	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	154% 12.3mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	151% 633mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	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	176% 1233mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	259% 8800mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	531% 7967mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	85.8% 3174g	80% 2961g	3700g per day for Men 19-50 years

Boiled Summer Squash, Zucchini, Includes Skin With Salt VS Tomatoes In Juice With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Summer Squash, Zucchini, Includes Skin with Salt or Tomatoes in Juice with Salt?

Lets compare vitamin content per 500 calories of Boiled Summer Squash, Zucchini, Includes Skin with Salt vs Tomatoes in Juice with Salt:

• 500 calories of Boiled Summer Squash, Zucchini, Includes Skin with Salt have 3 times more Vitamin A, 2.6 times more Vitamin B5, 3.7 times more Vitamin B9 and 1.7 times more Vitamin K than Tomatoes in Juice with Salt.
• While 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 15.4 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 4.6 times more Vitamin E than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled Summer Squash, Zucchini, Includes Skin with Salt and Tomatoes in Juice with Salt provide similar amounts of Vitamin C per 500 calories.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Summer Squash, Zucchini, Includes Skin with Salt vs Tomatoes in Juice with Salt:

• 500 calories of Boiled Summer Squash, Zucchini, Includes Skin with Salt have 2 times more Magnesium, 2.7 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Potassium, 2.2 times more Sodium and 2.9 times more Zinc than Tomatoes in Juice with Salt.
• While 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.7 times more Calcium, 1.4 times more Iron and 3.3 times more Selenium than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled Summer Squash, Zucchini, Includes Skin with Salt and Tomatoes in Juice with Salt contain similar levels of Copper and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Summer Squash, Zucchini, Includes Skin with Salt have 1.5 times more Fat, 25.1 times more Omega 3 and 1.5 times more Protein than Tomatoes in Juice with Salt.
• While 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.6 times more Omega 6, 1.4 times more Sugars and 1.8 times more Fiber than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled Summer Squash, Zucchini, Includes Skin with Salt and Tomatoes in Juice with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3