Comparing Nutrients in 500 calories Tomato Paste VS Summer Squash

Weight per 500 calories

• Tomato Paste: 610g
• Summer Squash: 3125g

Tomato Paste has 5.1 times more energy per 100g than Summer Squash. It has average energy density when compared to other foods. Raw All Varieties Summer Squash having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Summer Squash	24%	8%	68%

Macro Nutrients

	Tomato Paste	Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	6.07% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	80.5% 105g	130g per day for Men 19-50 years
Sugars	102% 74.3g	95% 68.8g	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	49.2% 35.7g	41% 29.7g	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	% 35g	% 23.4g	g per day for Men 19-50 years
Sucrose	% 1.83g	% 0.94g	g per day for Men 19-50 years
Fiber	65.8% 25g	90% 34.4g	38g per day for Men 19-50 years
Protein	47% 26.3g	67.5% 38g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Summer Squash	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	34.7% 313μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	341% 4.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	95% 15.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	524% 6.8mg	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	18.3% 73μg	227% 906μg	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	148% 134mg	590% 531mg	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	175% 26.2mg	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	78% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Summer Squash	Recommended Dietary Allowance
Calcium	22% 220mg	47% 469mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	177% 1.6mg	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	227% 18mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	238% 5.47mg	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	72.3% 506mg	170% 1188mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	241% 8188mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	4.17% 62.5mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	82.4% 9.06mg	11mg per day for Men 19-50 years
Water	12% 448g	80% 2958g	3700g per day for Men 19-50 years

Tomato Paste VS Summer Squash Nutrients Per 500 Kcal

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

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

• 500 calories of Tomato Paste have 1.5 times more Vitamin A, 1.2 times more Vitamin B3 and 7 times more Vitamin E than Summer Squash.
• While 500 kcal of Raw All Varieties Summer Squash contain 4.1 times more Vitamin B1, 4.8 times more Vitamin B2, 5.6 times more Vitamin B5, 5.2 times more Vitamin B6, 12.4 times more Vitamin B9, 4 times more Vitamin C and 1.3 times more Vitamin K than Canned Tomato Paste.
• Both Canned Tomato Paste as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Tomato Paste have 1.4 times more Copper, 1.7 times more Iron, 5.2 times more Selenium and 5.8 times more Sodium than Summer Squash.
• While 500 kcal of Raw All Varieties Summer Squash contain 2.1 times more Calcium, 2.1 times more Magnesium, 3 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium, 2.4 times more Zinc and 6.6 times more Water than Canned Tomato Paste.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have 1.2 times more Fructose than Summer Squash.
• While 500 kcal of Raw All Varieties Summer Squash contain 41 times more Omega 3, 1.4 times more Fiber and 1.4 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Summer Squash offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Tomato Paste as well as Raw All Varieties Summer Squash provide inadequate amounts of Omega 6 in 500 calories.