Comparing Nutrients in 500 calories Boiled Summer Squash, Zucchini, Includes Skin VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Boiled Summer Squash, Zucchini, Includes Skin: 3333g
• 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 - Boiled Summer Squash, Zucchini, Includes Skin or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin	25%	17%	58%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	196% 3.13g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	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	69% 89.7g	93% 121g	130g per day for Men 19-50 years
Sugars	78.6% 57g	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	87.7% 33.3g	NA	38g per day for Men 19-50 years
Protein	68% 38g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	207% 1867μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.17mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	192% 9.6mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	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	233% 933μg	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	478% 430mg	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	26.7% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	60% 600mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	193% 1.73mg	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	154% 12.3mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	151% 633mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	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	176% 1233mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	259% 8800mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	85.8% 3174g	85% 3141g	3700g per day for Men 19-50 years

Boiled Summer Squash, Zucchini, Includes Skin VS Canned Tomatoes With Green Chilies Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Summer Squash, Zucchini, Includes Skin or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 500 calories of Boiled Summer Squash, Zucchini, Includes Skin vs Canned Tomatoes with Green Chilies:

• 500 calories of Boiled Summer Squash, Zucchini, Includes Skin have 2.8 times more Vitamin A, 1.3 times more Vitamin B2, 1.9 times more Vitamin B5, 3.1 times more Vitamin B9 and 2.1 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled Summer Squash, Zucchini, Includes Skin and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B1 per 500 calories.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin 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 Boiled Summer Squash, Zucchini, Includes Skin vs Canned Tomatoes with Green Chilies:

• 500 calories of Boiled Summer Squash, Zucchini, Includes Skin have 1.4 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 2.6 times more Phosphorus, 2.5 times more Potassium and 2.5 times more Zinc than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.7 times more Copper, 2 times more Selenium and 133.7 times more Sodium than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled Summer Squash, Zucchini, Includes Skin and Canned Tomatoes with Green Chilies contain similar levels of Calcium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Summer Squash, Zucchini, Includes Skin have 4.5 times more Fat, 94 times more Omega 3, 2 times more Omega 6 and 1.7 times more Protein than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Carbohydrate than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled Summer Squash, Zucchini, Includes Skin and Canned Tomatoes with Green Chilies offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6