Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Boiled Summer Squash with Salt

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Boiled Summer Squash with Salt: 2500g

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

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Boiled Summer Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Summer Squash with Salt	15%	12%	73%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	8% 7.75g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	83% 108g	130g per day for Men 19-50 years
Sugars	95% 69g	89.3% 64.8g	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	50% 36.4g	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	% 32.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	92% 35g	38g per day for Men 19-50 years
Protein	47% 26.4g	40.6% 22.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	74% 667μg	30.6% 275μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	68.5% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	125% 1.63mg	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	90% 361μg	125% 500μg	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	704% 633mg	153% 138mg	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	104% 15.6mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Calcium	30.6% 306mg	67.5% 675mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	286% 2.58mg	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	236% 19mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	232% 5.33mg	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	111% 778mg	139% 975mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	141% 4800mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	395% 5925mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	88.6% 9.75mg	11mg per day for Men 19-50 years
Water	71% 2621g	63.3% 2343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Boiled Summer Squash with Salt:

• Cooked Ripe Red Tomatoes have 2.4 times more Vitamin A, 1.4 times more Vitamin B6, 4.6 times more Vitamin C and 4.4 times more Vitamin E than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 1.7 times more Vitamin B2 and 1.4 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin K per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Boiled Summer Squash with Salt:

• Cooked Ripe Red Tomatoes have 2.1 times more Iron, 1.3 times more Potassium and 2.8 times more Selenium than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 2.2 times more Calcium, 2.4 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus, 19.4 times more Sodium and 2.5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Copper and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained All Varieties Summer Squash with Salt contain 2.5 times more Fat, 3.8 times more Saturated Fat, 36.9 times more Omega 3 and 1.8 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Energy, Omega 6, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.