Comparing Nutrients in 500 calories Zucchini Summer Squash with Skin VS Tomatoes

Weight per 500 calories

• Zucchini Summer Squash with 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 - Zucchini Summer Squash with Skin or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Tomatoes	17%	9%	74%

Macro Nutrients

	Zucchini Summer Squash with Skin	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	7.72% 2.47g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.88g	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	70.4% 91g	83% 108g	130g per day for Men 19-50 years
Sugars	101% 73.5g	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	56% 40.6g	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	% 31.5g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 0g	g per day for Men 19-50 years
Fiber	77.4% 29.4g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	63.6% 35.6g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Tomatoes	Recommended Dietary Allowance
Vitamin A	32.7% 294μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.32mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	213% 2.76mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	369% 4.8mg	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	176% 706μg	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	585% 526mg	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	105% 126μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Tomatoes	Recommended Dietary Allowance
Calcium	47% 471mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	136% 11mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	126% 529mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	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	160% 1118mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	226% 7676mg	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	15.7% 235mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	85.6% 9.4mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	75.3% 2788g	71% 2626g	3700g per day for Men 19-50 years

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

• Raw Zucchini Summer Squash with Skin has 1.3 times more Vitamin B1, 5.2 times more Vitamin B2, 2.4 times more Vitamin B5, 2.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4 times more Vitamin A, 4.3 times more Vitamin E and 1.7 times more Vitamin K than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Zucchini Summer Squash with 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 Zucchini Summer Squash with Skin vs Tomatoes:

• Raw Zucchini Summer Squash with Skin has 1.7 times more Calcium, 1.5 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus, more Selenium, 1.7 times more Sodium and 2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Zucchini Summer Squash with Skin and Raw Ripe Red Tomatoes have similar amounts of Copper, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Zucchini Summer Squash with Skin has 1.7 times more Fat, 3.2 times more Saturated Fat, 21.5 times more Omega 3 and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.5 times more Omega 6 than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Fiber per 500 kcal.
• Both Raw Zucchini Summer Squash with Skin as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.