Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Zucchini Summer Squash with Skin

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Stewed Canned Tomatoes	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	1.27% 37kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.25% 0.043g	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	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	6.9% 5g	4.9% 3.54g	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	2.7% 1.96g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 0.071g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	3.06% 1.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	17.8% 0.23mg	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	8.5% 34μg	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% 25.4mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	4.8% 48mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	8.35% 0.075mg	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	6.56% 0.52mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	11% 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	4.05% 28.3mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	11% 370mg	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	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Zucchini Summer Squash with Skin per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Zucchini Summer Squash with Skin:

• 5 ounces of Stewed Canned Tomatoes have 1.6 times more Vitamin B3 and 6.9 times more Vitamin E than Zucchini Summer Squash with Skin.
• While 5 oz of Raw Zucchini Summer Squash with Skin contain 2.7 times more Vitamin B2, 1.8 times more Vitamin B5, 9.6 times more Vitamin B6, 4.8 times more Vitamin B9, 2.3 times more Vitamin C and 1.8 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Zucchini Summer Squash with Skin provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Zucchini Summer Squash with Skin have insufficient amounts of Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Zucchini Summer Squash with Skin:

• 5 ounces of Stewed Canned Tomatoes have 2.1 times more Calcium, 2.1 times more Copper, 3.6 times more Iron and 27.6 times more Sodium than Zucchini Summer Squash with Skin.
• While 5 oz of Raw Zucchini Summer Squash with Skin contain 1.5 times more Magnesium, 3 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium and 1.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Zucchini Summer Squash with Skin contain similar levels of Water per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 5 ounces of Zucchini Summer Squash with Skin lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Zucchini Summer Squash with Skin lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 2 times more Carbohydrate, 1.4 times more Sugars and 1.4 times more Fructose than Zucchini Summer Squash with Skin.
• While 5 oz of Raw Zucchini Summer Squash with Skin contain 20.3 times more Omega 3 and 1.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Zucchini Summer Squash with Skin 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 Zucchini Summer Squash with Skin provide inadequate amounts of Energy and Omega 6 in five ounces.