Comparing Nutrients in 5 ounces Spanish Tomato Sauce VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Spanish Tomato Sauce	16%	7%	77%
Summer Squash	24%	8%	68%

Macro Nutrients

	Spanish Tomato Sauce	Summer Squash	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	3.65% 4.75g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.1g	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	1.86% 1.35g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	% 0.043g	g per day for Men 19-50 years
Fiber	5.22% 2g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	3.64% 2.04g	3.06% 1.7g	56g per day for Men 19-50 years

Vitamins

	Spanish Tomato Sauce	Summer Squash	Recommended Dietary Allowance
Vitamin A	7.7% 69.5μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.74% 0.1mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.97% 0.4mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.3% 0.25mg	23.8% 0.31mg	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	4.96% 20μg	10.3% 41μg	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	13.5% 12mg	26.8% 24mg	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	NA	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Tomato Sauce	Summer Squash	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	8.03% 0.072mg	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	61.7% 4.93mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	10.8% 0.25mg	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	9.7% 68mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	44.6% 669mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Spanish Tomato Sauce VS Summer Squash per 5 oz

Compare the macro and micronutrient content in 5 oz of Spanish Tomato Sauce versus 5 oz of Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Spanish Tomato Sauce vs Summer Squash:

• 5 ounces of Spanish Tomato Sauce have 4.9 times more Vitamin A, 1.5 times more Vitamin B1, 2.7 times more Vitamin B3 and 1.8 times more Vitamin B5 than Summer Squash.
• While 5 oz of Raw All Varieties Summer Squash contain 2.3 times more Vitamin B2, 2.1 times more Vitamin B9 and 2 times more Vitamin C than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Summer Squash provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Summer Squash have insufficient amounts of Vitamin A
• Both Canned Spanish Tomato Sauce as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Spanish Tomato Sauce vs Summer Squash:

• 5 ounces of Spanish Tomato Sauce have 3.1 times more Copper, 9.9 times more Iron, 1.2 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 236 times more Sodium than Summer Squash.
• Both Spanish Tomato Sauce and Summer Squash contain similar levels of Magnesium, Zinc and Water per five ounces.
• Both Canned Spanish Tomato Sauce as well as Raw All Varieties Summer Squash lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Spanish Tomato Sauce have 2.2 times more Carbohydrate and 1.3 times more Fiber than Summer Squash.
• While 5 oz of Raw All Varieties Summer Squash contain 14 times more Omega 3 than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Summer Squash offer comparable quantities of Protein per five ounces.
• 5 ounces of Spanish Tomato Sauce provide inadequate amounts of Omega 3
• Both Canned Spanish Tomato Sauce as well as Raw All Varieties Summer Squash provide inadequate amounts of Energy and Omega 6 in five ounces.