Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Cooked Frozen Crookneck And Straightneck Summer Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cooked Frozen Crookneck And Straightneck Summer Squash with Salt	18%	6%	76%

Macro Nutrients

	Tomatoes in Juice with Salt	Cooked Frozen Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	8.46% 11g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	6.38% 4.62g	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	3.6% 2.6g	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	% 2.46g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cooked Frozen Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	5.46% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	15% 0.2mg	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	3.97% 16μg	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	27.8% 25mg	15% 13.5mg	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	7.8% 1.17mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cooked Frozen Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	22.7% 0.52mg	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	4.8% 33.7mg	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	14.8% 502mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cooked Frozen Crookneck And Straightneck Summer Squash with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Cooked Frozen Crookneck And Straightneck Summer Squash with Salt:

• 7 ounces of Tomatoes in Juice with Salt have 2 times more Vitamin A, 16 times more Vitamin B1, 1.6 times more Vitamin B3, 1.9 times more Vitamin C and 3.9 times more Vitamin E than Cooked Frozen Crookneck And Straightneck Summer Squash with Salt.
• While 7 oz of Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt contain 1.6 times more Vitamin B9 and 2.1 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cooked Frozen Crookneck And Straightneck Summer Squash with Salt provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Cooked Frozen Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Cooked Frozen Crookneck And Straightneck Summer Squash with Salt:

• 7 ounces of Tomatoes in Juice with Salt have 1.7 times more Calcium than Cooked Frozen Crookneck And Straightneck Summer Squash with Salt.
• While 7 oz of Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt contain 1.4 times more Copper, 2.7 times more Magnesium, 3.9 times more Manganese, 2.4 times more Phosphorus, 1.3 times more Potassium, 2.1 times more Sodium and 2.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cooked Frozen Crookneck And Straightneck Summer Squash with Salt contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomatoes in Juice with Salt have 1.4 times more Fiber than Cooked Frozen Crookneck And Straightneck Summer Squash with Salt.
• While 7 oz of Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt contain 12.8 times more Omega 3, 1.6 times more Carbohydrate and 1.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cooked Frozen Crookneck And Straightneck Summer Squash with Salt offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.