Comparing Nutrients in 5 ounces Tomato Powder VS Cooked Frozen Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Cooked Frozen Crookneck And Straightneck Summer Squash	18%	6%	76%

Macro Nutrients

	Tomato Powder	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	14.8% 428kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	86% 62.2g	4.56% 3.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	61.5% 23.4g	5.22% 2g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	136% 1222μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.33mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	10.8% 0.14mg	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	42.5% 170μg	4.6% 18.4μg	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	184% 165mg	10.7% 9.64mg	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	116% 17.4mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	23.5% 235mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	195% 1.76mg	11.5% 0.1mg	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	80.8% 6.46mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	16.2% 0.37mg	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	59.7% 418mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	80.3% 2731mg	10.5% 359mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.12% 4.34g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Cooked Frozen Crookneck And Straightneck Summer Squash per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Powder versus 5 oz of Cooked Frozen Crookneck And Straightneck Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Powder vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• 5 ounces of Tomato Powder have 86.2 times more Vitamin A, 25.4 times more Vitamin B1, 16.2 times more Vitamin B2, 20.8 times more Vitamin B3, 36.9 times more Vitamin B5, 4.6 times more Vitamin B6, 9.2 times more Vitamin B9, 17.2 times more Vitamin C, 81.7 times more Vitamin E and 9 times more Vitamin K than Cooked Frozen Crookneck And Straightneck Summer Squash.
• 5 ounces of Cooked Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Tomato Powder as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Powder vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• 5 ounces of Tomato Powder have 8.3 times more Calcium, 17 times more Copper, 8.8 times more Iron, 6.6 times more Magnesium, 7.4 times more Manganese, 7.2 times more Phosphorus, 7.6 times more Potassium, 17.7 times more Selenium, 22.3 times more Sodium and 5 times more Zinc than Cooked Frozen Crookneck And Straightneck Summer Squash.
• While 5 oz of Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contain 30.1 times more Water than Tomato Powder.
• 5 ounces of Cooked Frozen Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Powder have 12.1 times more Energy, 13.5 times more Carbohydrate, 18.8 times more Sugars, 11.8 times more Fiber and 10.1 times more Protein than Cooked Frozen Crookneck And Straightneck Summer Squash.
• While 5 oz of Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contain 7.3 times more Omega 3 than Tomato Powder.
• 5 ounces of Tomato Powder provide inadequate amounts of Omega 3
• 5 ounces of Cooked Frozen Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy
• Both Tomato Powder as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6 in five ounces.