Comparing Nutrients in 500 calories Tomato Paste VS Cooked Frozen Crookneck And Straightneck Summer Squash

Weight per 500 calories

• Tomato Paste: 610g
• Cooked Frozen Crookneck And Straightneck Summer Squash: 2000g

Tomato Paste has 3.3 times more energy per 100g than Cooked Frozen Crookneck And Straightneck Summer Squash. It has average energy density when compared to other foods. Boiled and Drained Frozen Crookneck And Straightneck Summer Squash having very low energy density.

Discover which food has more nutrients per 500 calories - Tomato Paste or Cooked Frozen Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cooked Frozen Crookneck And Straightneck Summer Squash	18%	6%	76%

Macro Nutrients

	Tomato Paste	Cooked Frozen Crookneck And Straightneck 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	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	63.8% 1.02g	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	3.65% 0.62g	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	85.2% 111g	130g per day for Men 19-50 years
Sugars	102% 74.3g	64.3% 46.6g	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	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	% 35g	NA	g per day for Men 19-50 years
Sucrose	% 1.83g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	73.7% 28g	38g per day for Men 19-50 years
Protein	47% 26.3g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	41% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	152% 1.98mg	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	65% 260μg	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	151% 136mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	22% 220mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	162% 1.46mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	229% 5.26mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	149% 5060mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	12% 448g	50% 1845g	3700g per day for Men 19-50 years

Tomato Paste VS Cooked Frozen Crookneck And Straightneck Summer Squash Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Paste or Cooked Frozen Crookneck And Straightneck Summer Squash?

Lets compare vitamin content per 500 calories of Tomato Paste vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• 500 calories of Tomato Paste have 2.3 times more Vitamin A, 2.1 times more Vitamin B3 and 8.7 times more Vitamin E than Cooked Frozen Crookneck And Straightneck Summer Squash.
• While 500 kcal of Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contain 2 times more Vitamin B1, 2.4 times more Vitamin B5, 1.5 times more Vitamin B6, 3.6 times more Vitamin B9 and 1.6 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Cooked Frozen Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B2 and Vitamin C per 500 calories.
• Both Canned Tomato Paste as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Paste vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• 500 calories of Tomato Paste have 1.5 times more Copper, 1.7 times more Iron, 1.2 times more Potassium, 5.4 times more Selenium and 3 times more Sodium than Cooked Frozen Crookneck And Straightneck Summer Squash.
• While 500 kcal of Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contain 1.8 times more Calcium, 2.1 times more Magnesium, 2.9 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Zinc and 4.1 times more Water than Canned Tomato Paste.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have 1.6 times more Sugars than Cooked Frozen Crookneck And Straightneck Summer Squash.
• While 500 kcal of Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contain 23.9 times more Omega 3 than Canned Tomato Paste.
• Both Tomato Paste and Cooked Frozen Crookneck And Straightneck Summer Squash offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Tomato Paste as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6 in 500 calories.