Comparing Nutrients in 7 ounces Zucchini Summer Squash with Skin VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Zucchini Summer Squash with Skin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	7.57% 0.12g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.75% 6.17g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	6.8% 4.94g	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	3.78% 2.74g	3.6% 2.6g	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	% 2.12g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 0g	g per day for Men 19-50 years
Fiber	5.22% 2g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.4mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	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	12% 47.6μg	6.45% 25.8μg	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	39.5% 35.5mg	50.3% 45.2mg	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	1.6% 0.24mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	16.5% 0.15mg	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	9.18% 0.73mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	9.06% 0.21mg	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	10.8% 75.4mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	15.2% 518mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	5.1% 188g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Zucchini Summer Squash with Skin VS Cooked Ripe Red Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Zucchini Summer Squash with Skin versus 7 oz of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Zucchini Summer Squash with Skin vs Cooked Ripe Red Tomatoes:

• 7 ounces of Zucchini Summer Squash with Skin have 1.3 times more Vitamin B1, 4.3 times more Vitamin B2, 1.6 times more Vitamin B5, 2.1 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While 7 oz of Cooked Ripe Red Tomatoes contain 2.4 times more Vitamin A, 1.3 times more Vitamin C and 4.7 times more Vitamin E than Raw Zucchini Summer Squash with Skin.
• Both Zucchini Summer Squash with Skin and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Zucchini Summer Squash with Skin have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Raw Zucchini Summer Squash with Skin as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Zucchini Summer Squash with Skin vs Cooked Ripe Red Tomatoes:

• 7 ounces of Zucchini Summer Squash with Skin have 2 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus and 2.3 times more Zinc than Cooked Ripe Red Tomatoes.
• While 7 oz of Cooked Ripe Red Tomatoes contain 1.4 times more Copper and 1.8 times more Iron than Raw Zucchini Summer Squash with Skin.
• Both Zucchini Summer Squash with Skin and Cooked Ripe Red Tomatoes contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc
• Both Raw Zucchini Summer Squash with Skin as well as Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Zucchini Summer Squash with Skin have 30.5 times more Omega 3, 1.4 times more Fiber and 1.3 times more Protein than Cooked Ripe Red Tomatoes.
• While 7 oz of Cooked Ripe Red Tomatoes contain 1.3 times more Carbohydrate than Raw Zucchini Summer Squash with Skin.
• Both Zucchini Summer Squash with Skin and Cooked Ripe Red Tomatoes offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Zucchini Summer Squash with Skin as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Energy and Omega 6 in seven ounces.