Comparing Nutrients in 5 ounces Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	26%	7%	67%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	0.68% 20kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.24% 4.2g	3.8% 4.9g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	5% 3.6g	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	2.56% 1.86g	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	% 1.76g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.55mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.38mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	12% 0.16mg	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	2.83% 11.3μg	2.83% 11.3μg	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	5.83% 5.24mg	20% 18mg	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	1.13% 0.17mg	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	2.4% 24mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7.23μg	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	8.5% 0.68mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	4.2% 0.096mg	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	5.06% 35.4mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt VS Tomatoes in Juice with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt versus 5 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt vs Tomatoes in Juice with Salt:

• 5 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt have 2.3 times more Vitamin B5 and 1.6 times more Vitamin K than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.2 times more Vitamin A, 14 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 2.5 times more Vitamin B6, 3.4 times more Vitamin C and 4.9 times more Vitamin E than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• 5 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt vs Tomatoes in Juice with Salt:

• 5 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt have 1.3 times more Magnesium, 3.4 times more Manganese, 1.5 times more Phosphorus and 2.1 times more Sodium than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.9 times more Calcium than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt and Tomatoes in Juice with Salt contain similar levels of Copper, Iron, Potassium and Water per five ounces.
• 5 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt lack sufficient amounts of Calcium
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt have 8.5 times more Omega 3 and 1.5 times more Protein than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.5 times more Sugars and 1.5 times more Fiber than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt and Tomatoes in Juice with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.