Comparing Nutrients in 7 ounces Tomato Paste VS Frozen Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Frozen Crookneck And Straightneck Summer Squash	14%	5%	81%

Macro Nutrients

	Tomato Paste	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	5.6% 163kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	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	29% 37.5g	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	33.3% 24g	NA	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	16% 11.6g	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	% 11.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	2.94% 1.65g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	13.4% 0.17mg	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	5.95% 24μg	5.95% 24μg	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	48.3% 43.5mg	14% 12.7mg	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	57% 8.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	18.7% 0.17mg	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	74% 5.9mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	14% 0.32mg	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	23.5% 165mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	12% 415mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	3.94% 146g	5.02% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Frozen Crookneck And Straightneck Summer Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Paste versus 7 oz of Frozen Crookneck And Straightneck Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Paste vs Frozen Crookneck And Straightneck Summer Squash:

• 7 ounces of Tomato Paste have 5.4 times more Vitamin A, 1.5 times more Vitamin B1, 3.2 times more Vitamin B2, 7.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2.5 times more Vitamin B6 and 3.4 times more Vitamin C than Frozen Crookneck And Straightneck Summer Squash.
• Both Tomato Paste and Frozen Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A and Vitamin B5
• Both Canned Tomato Paste as well as Frozen Crookneck And Straightneck Summer Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Paste vs Frozen Crookneck And Straightneck Summer Squash:

• 7 ounces of Tomato Paste have 2 times more Calcium, 4.3 times more Copper, 6.2 times more Iron, 1.8 times more Magnesium, 1.9 times more Manganese, 2.4 times more Phosphorus, 4.9 times more Potassium, 26.5 times more Selenium, 11.8 times more Sodium and 1.7 times more Zinc than Frozen Crookneck And Straightneck Summer Squash.
• While 7 oz of Frozen Crookneck And Straightneck Summer Squash, Unprepared contain 1.3 times more Water than Canned Tomato Paste.
• 7 ounces of Frozen Crookneck And Straightneck Summer Squash lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 4.1 times more Energy, 3.9 times more Carbohydrate, 3.4 times more Fiber and 5.2 times more Protein than Frozen Crookneck And Straightneck Summer Squash.
• While 7 oz of Frozen Crookneck And Straightneck Summer Squash, Unprepared contain 5.3 times more Omega 3 than Canned Tomato Paste.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3
• 7 ounces of Frozen Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy and Protein
• Both Canned Tomato Paste as well as Frozen Crookneck And Straightneck Summer Squash, Unprepared provide inadequate amounts of Omega 6 in seven ounces.