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

Weight per 500 calories

• Stewed Canned Tomatoes: 1923g
• Frozen Summer Squash, Zucchini, Includes Skin: 2941g

Stewed Canned Tomatoes have 1.5 times more energy per 100g than Frozen Summer Squash, Zucchini, Includes Skin. It has very low energy density when compared to other foods. Frozen Summer Squash, Zucchini, Includes Skin, Unprepared having very low energy density.

Discover which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Frozen Summer Squash, Zucchini, Includes Skin?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Stewed Canned Tomatoes	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.77% 3.65g	3.94% 3.82g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	64.3% 1.03g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	3.63% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	81% 105g	130g per day for Men 19-50 years
Sugars	93% 67.7g	69.4% 50.3g	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	50% 36g	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	% 31.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	50.6% 19.2g	101% 38.2g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	19.2% 173μg	32.7% 294μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	79.6% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	175% 8.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	113% 1.47mg	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	24% 96μg	73.5% 294μg	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	169% 152mg	173% 156mg	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	106% 16mg	23.5% 3.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.5% 46μg	103% 124μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	65.4% 654mg	53% 529mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	163% 1.47mg	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	320% 25.6mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	91% 382mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	312% 7.18mg	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	55% 385mg	118% 824mg	700mg per day for Men 19-50 years
Potassium	117% 3981mg	189% 6412mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	3.92% 59mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	56% 6.18mg	11mg per day for Men 19-50 years
Water	47.6% 1760g	75.3% 2785g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Frozen Summer Squash, Zucchini, Includes Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Frozen Summer Squash, Zucchini, Includes Skin?

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

• 500 calories of Stewed Canned Tomatoes have 4.5 times more Vitamin E than Frozen Summer Squash, Zucchini, Includes Skin.
• While 500 kcal of Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 1.7 times more Vitamin A, 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 4 times more Vitamin B5, 4.5 times more Vitamin B6, 3.1 times more Vitamin B9 and 2.7 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Frozen Summer Squash, Zucchini, Includes Skin provide similar amounts of Vitamin B3 and Vitamin C per 500 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Stewed Canned Tomatoes vs Frozen Summer Squash, Zucchini, Includes Skin:

• 500 calories of Stewed Canned Tomatoes have 1.2 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 2 times more Selenium and 72.3 times more Sodium than Frozen Summer Squash, Zucchini, Includes Skin.
• While 500 kcal of Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 1.7 times more Magnesium, 6.3 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Potassium, 1.9 times more Zinc and 1.6 times more Water than Stewed Canned Ripe Red Tomatoes.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stewed Canned Tomatoes have 1.3 times more Sugars than Frozen Summer Squash, Zucchini, Includes Skin.
• While 500 kcal of Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 17.8 times more Omega 3, 2 times more Fiber and 1.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Frozen Summer Squash, Zucchini, Includes Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Stewed Canned Ripe Red Tomatoes as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared provide inadequate amounts of Omega 6 in 500 calories.