Comparing Nutrients in 500 calories Zucchini Summer Squash with Skin VS Tomato Paste

Weight per 500 calories

• Zucchini Summer Squash with Skin: 2941g
• Tomato Paste: 610g

Canned Tomato Paste has 4.8 times more energy per unit of mass than Raw Zucchini Summer Squash with Skin, which is average in comparison to other foods. Zucchini Summer Squash with Skin having very low energy density.

Discover which food has more nutrients per 500 calories - Zucchini Summer Squash with Skin or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Zucchini Summer Squash with Skin	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	7.72% 2.47g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.88g	5.45% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 91g	88.7% 115g	130g per day for Men 19-50 years
Sugars	101% 73.5g	102% 74.3g	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	56% 40.6g	49.2% 35.7g	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	% 31.5g	% 35g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 1.83g	g per day for Men 19-50 years
Fiber	77.4% 29.4g	65.8% 25g	38g per day for Men 19-50 years
Protein	63.6% 35.6g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Tomato Paste	Recommended Dietary Allowance
Vitamin A	32.7% 294μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.32mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	213% 2.76mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	369% 4.8mg	101% 1.3mg	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	176% 706μg	18.3% 73μg	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	585% 526mg	148% 134mg	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	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Tomato Paste	Recommended Dietary Allowance
Calcium	47% 471mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	247% 2.23mg	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	136% 11mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	126% 529mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	80% 1.84mg	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	160% 1118mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	226% 7676mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	85.6% 9.4mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	75.3% 2788g	12% 448g	3700g per day for Men 19-50 years

Zucchini Summer Squash With Skin VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Zucchini Summer Squash with Skin or Tomato Paste?

Lets compare vitamin content per 500 calories of Zucchini Summer Squash with Skin vs Tomato Paste:

• 500 calories of Zucchini Summer Squash with Skin have 3.6 times more Vitamin B1, 3 times more Vitamin B2, 6.9 times more Vitamin B5, 3.6 times more Vitamin B6, 9.6 times more Vitamin B9, 3.9 times more Vitamin C and 1.8 times more Vitamin K than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.6 times more Vitamin A, 1.4 times more Vitamin B3 and 7.4 times more Vitamin E than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Zucchini Summer Squash with Skin vs Tomato Paste:

• 500 calories of Zucchini Summer Squash with Skin have 2.1 times more Calcium, 2.1 times more Magnesium, 2.8 times more Manganese, 2.2 times more Phosphorus, 1.2 times more Potassium, 2.5 times more Zinc and 6.2 times more Water than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.4 times more Copper, 1.7 times more Iron, 5.5 times more Selenium and 1.5 times more Sodium than Raw Zucchini Summer Squash with Skin.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Zucchini Summer Squash with Skin have 42 times more Omega 3 and 1.4 times more Protein than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.3 times more Carbohydrate than Raw Zucchini Summer Squash with Skin.
• Both Zucchini Summer Squash with Skin and Tomato Paste offer comparable quantities of Energy, Sugars, Fructose and Fiber per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 3
• Both Raw Zucchini Summer Squash with Skin as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in 500 calories.