Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Scallop Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Scallop Summer Squash	22%	8%	70%

Macro Nutrients

	Stewed Canned Tomatoes	Scallop Summer Squash	Recommended Dietary Allowance
Energy	1.27% 37kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	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	6.75% 8.77g	4.2% 5.44g	130g per day for Men 19-50 years
Sugars	6.9% 5g	4.67% 3.4g	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	3.68% 2.66g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Scallop Summer Squash	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	12% 0.15mg	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	1.77% 7.1μg	10.6% 42.5μg	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	12.4% 11mg	28.3% 25.5mg	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	7.84% 1.18mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Scallop Summer Squash	Recommended Dietary Allowance
Calcium	4.8% 48mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	16% 0.14mg	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	23.6% 1.9mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	9.68% 0.22mg	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	4.05% 28.3mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	7.6% 258mg	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	21% 313mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Scallop Summer Squash per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Scallop Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Scallop Summer Squash:

• 5 ounces of Stewed Canned Tomatoes have 6.4 times more Vitamin E than Scallop Summer Squash.
• While 5 oz of Raw Scallop Summer Squash contain 1.5 times more Vitamin B1, 6.4 times more Vitamin B6, 6 times more Vitamin B9, 2.3 times more Vitamin C and 1.4 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Scallop Summer Squash provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Scallop Summer Squash have insufficient amounts of Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Scallop Summer Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Scallop Summer Squash:

• 5 ounces of Stewed Canned Tomatoes have 1.8 times more Calcium, 3.3 times more Iron and 221 times more Sodium than Scallop Summer Squash.
• While 5 oz of Raw Scallop Summer Squash contain 1.9 times more Magnesium, 2.7 times more Manganese, 1.8 times more Phosphorus and 1.7 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Scallop Summer Squash contain similar levels of Copper, Potassium and Water per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 5 ounces of Scallop Summer Squash lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Scallop Summer Squash lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 1.6 times more Carbohydrate and 1.5 times more Sugars than Scallop Summer Squash.
• While 5 oz of Raw Scallop Summer Squash contain 17.3 times more Omega 3 and 1.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Scallop Summer Squash offer comparable quantities of Fiber per five ounces.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Scallop Summer Squash provide inadequate amounts of Energy and Omega 6 in five ounces.