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

Weight per 500 calories

• Tomatoes: 2778g
• Cooked Frozen Summer Squash, Zucchini, Includes Skin: 2941g

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

Which food has more nutrients per 500 calories - Tomatoes or Cooked Frozen Summer Squash, Zucchini, Includes Skin?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Tomatoes	Cooked 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	5.73% 5.56g	3.94% 3.82g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	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	83% 108g	80.5% 105g	130g per day for Men 19-50 years
Sugars	101% 73g	68.6% 49.7g	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	52.5% 38g	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	% 34.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	101% 38.2g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	60.4% 34g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	130% 1167μg	29.4% 265μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	90% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	71% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	59% 235μg	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	423% 381mg	121% 109mg	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	100% 15mg	23.5% 3.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	103% 124μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	27.8% 278mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	91% 382mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	294% 6.76mg	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	95% 667mg	105% 735mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	168% 5706mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	3.92% 59mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	53.5% 5.9mg	11mg per day for Men 19-50 years
Water	71% 2626g	75.3% 2786g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 4.4 times more Vitamin A, 1.5 times more Vitamin B3, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9, 3.5 times more Vitamin C, 4.3 times more Vitamin E and 1.8 times more Vitamin K than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• While Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 2.2 times more Vitamin B2 and 3.2 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Ripe Red Tomatoes have 2.4 times more Sodium than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• While Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 1.8 times more Calcium, 1.9 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese and more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of Copper, Phosphorus, Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 1.5 times more Fat, 3.6 times more Omega 6 and 1.5 times more Sugars than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• While Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 12 times more Omega 3 and 1.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.