Comparing Nutrients in 500 calories Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Tomatoes

Weight per 500 calories

• Cooked Frozen Summer Squash, Zucchini, Includes Skin: 2941g
• 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 - Cooked Frozen Summer Squash, Zucchini, Includes Skin or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.94% 3.82g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	62.5% 1g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	3.63% 0.62g	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	80.5% 105g	83% 108g	130g per day for Men 19-50 years
Sugars	68.6% 49.7g	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	101% 38.2g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	60.4% 34g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Tomatoes	Recommended Dietary Allowance
Vitamin A	29.4% 265μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.18mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.4mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.32mg	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	59% 235μg	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	121% 109mg	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	23.5% 3.53mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 124μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Tomatoes	Recommended Dietary Allowance
Calcium	50% 500mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	176% 14mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	91% 382mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	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	105% 735mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	168% 5706mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.92% 59mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	53.5% 5.9mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	75.3% 2786g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin vs Tomatoes:

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 2.2 times more Vitamin B2 and 3.2 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.4 times more Vitamin A, 1.5 times more Vitamin B3, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9, 3.5 times more Vitamin C, 4.3 times more Vitamin E and 1.8 times more Vitamin K than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin 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 Cooked Frozen Summer Squash, Zucchini, Includes Skin vs Tomatoes:

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.8 times more Calcium, 1.9 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese, more Selenium and 1.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.4 times more Sodium than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Raw Ripe Red Tomatoes have similar amounts of Copper, Phosphorus, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 12 times more Omega 3 and 1.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Fat, 3.6 times more Omega 6 and 1.5 times more Sugars than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.