Comparing Nutrients in 500 calories Tomatoes VS Canned Summer Squash, Zucchini, Italian Style

Weight per 500 calories

• Tomatoes: 2778g
• Canned Summer Squash, Zucchini, Italian Style: 1724g

Canned Summer Squash, Zucchini, Italian Style has 1.6 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very low in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Canned Summer Squash, Zucchini, Italian Style?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%

Macro Nutrients

	Tomatoes	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	1.72% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	91% 118g	130g per day for Men 19-50 years
Sugars	101% 73g	NA	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	NA	38g per day for Men 19-50 years
Protein	43.7% 24.4g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Vitamin A	130% 1167μg	51.7% 466μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	60.3% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	94% 4.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	202% 2.62mg	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	129% 517μg	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	44% 39.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Calcium	27.8% 278mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	188% 1.7mg	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	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	57.5% 241mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	180% 4.14mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	139% 4724mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	430% 6448mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	40.8% 4.5mg	11mg per day for Men 19-50 years
Water	71% 2626g	42.2% 1562g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Canned Summer Squash, Zucchini, Italian Style:

• Raw Ripe Red Tomatoes have 2.5 times more Vitamin A, 1.4 times more Vitamin B1, 1.8 times more Vitamin B3 and 9.6 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• While Canned Summer Squash, Zucchini, Italian Style contains 1.3 times more Vitamin B2 and 1.9 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Summer Squash, Zucchini, Italian Style have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Canned Summer Squash, Zucchini, Italian Style have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Canned Summer Squash, Zucchini, Italian Style:

• Raw Ripe Red Tomatoes have 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.7 times more Water than Canned Summer Squash, Zucchini, Italian Style.
• While Canned Summer Squash, Zucchini, Italian Style contains 1.6 times more Iron, 1.3 times more Manganese, more Selenium and 46.4 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Summer Squash, Zucchini, Italian Style have similar amounts of Calcium, Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 2.9 times more Fat, 7.6 times more Omega 6 and 1.4 times more Protein than Canned Summer Squash, Zucchini, Italian Style.
• While Canned Summer Squash, Zucchini, Italian Style contains 6 times more Omega 3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Summer Squash, Zucchini, Italian Style have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Canned Summer Squash, Zucchini, Italian Style have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.