Comparing Nutrients in 500 calories Canned Tomatoes with Green Chilies VS Summer Squash

Weight per 500 calories

• Canned Tomatoes with Green Chilies: 3333g
• Summer Squash: 3125g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Canned Tomatoes with Green Chilies or Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Summer Squash	24%	8%	68%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.75% 2.67g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	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	93% 121g	80.5% 105g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 23.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.94g	g per day for Men 19-50 years
Fiber	NA	90% 34.4g	38g per day for Men 19-50 years
Protein	41% 23g	67.5% 38g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Summer Squash	Recommended Dietary Allowance
Vitamin A	74% 667μg	34.7% 313μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.7% 0.63mg	341% 4.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.3mg	95% 15.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	99% 4.93mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	264% 3.43mg	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	75% 300μg	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	230% 207mg	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	NA	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	78% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Summer Squash	Recommended Dietary Allowance
Calcium	66.7% 667mg	47% 469mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	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	108% 8.67mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	87.3% 367mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	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	66.7% 467mg	170% 1188mg	700mg per day for Men 19-50 years
Potassium	105% 3567mg	241% 8188mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	891% 13367mg	4.17% 62.5mg	1500mg per day for Men 19-50 years
Zinc	39.4% 4.33mg	82.4% 9.06mg	11mg per day for Men 19-50 years
Water	85% 3141g	80% 2958g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Summer Squash Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Tomatoes with Green Chilies or Summer Squash?

Lets compare vitamin content per 500 calories of Canned Tomatoes with Green Chilies vs Summer Squash:

• 500 calories of Canned Tomatoes with Green Chilies have 2.1 times more Vitamin A and 1.4 times more Vitamin B3 than Summer Squash.
• While 500 kcal of Raw All Varieties Summer Squash contain 1.3 times more Vitamin B1, 7 times more Vitamin B2, 2 times more Vitamin B6, 3 times more Vitamin B9 and 2.6 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Summer Squash provide similar amounts of Vitamin B5 per 500 calories.
• Both Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Summer Squash:

• 500 calories of Canned Tomatoes with Green Chilies have 1.4 times more Calcium, 1.9 times more Copper, 2.1 times more Selenium and 213.9 times more Sodium than Summer Squash.
• While 500 kcal of Raw All Varieties Summer Squash contain 1.3 times more Iron, 1.4 times more Magnesium, 2.5 times more Phosphorus, 2.3 times more Potassium and 2.1 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Summer Squash contain similar levels of Manganese and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw All Varieties Summer Squash contain 52.5 times more Omega 3 and 1.6 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Summer Squash offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw All Varieties Summer Squash provide inadequate amounts of Omega 6 in 500 calories.