Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Frozen Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Frozen Crookneck And Straightneck Summer Squash	14%	5%	81%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	5.53% 7.2g	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	6.27% 2.4g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	2.94% 1.65g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	4.47% 18μg	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	13.7% 12.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	6.45% 0.52mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	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	3.97% 27.8mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	12% 415mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	5.05% 187g	5.02% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Frozen Crookneck And Straightneck Summer Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Frozen Crookneck And Straightneck Summer Squash:

• 7 ounces of Canned Tomatoes with Green Chilies have 1.4 times more Vitamin A, 1.6 times more Vitamin B3 and 1.7 times more Vitamin B5 than Frozen Crookneck And Straightneck Summer Squash.
• While 7 oz of Frozen Crookneck And Straightneck Summer Squash, Unprepared contain 2.5 times more Vitamin B2 and 1.3 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Frozen Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 7 ounces of Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A and Vitamin B5
• Both Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Frozen Crookneck And Straightneck Summer Squash:

• 7 ounces of Canned Tomatoes with Green Chilies have 80.2 times more Sodium than Frozen Crookneck And Straightneck Summer Squash.
• While 7 oz of Frozen Crookneck And Straightneck Summer Squash, Unprepared contain 1.8 times more Iron, 2.1 times more Magnesium, 2.5 times more Phosphorus, 2 times more Potassium and 2.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Frozen Crookneck And Straightneck Summer Squash contain similar levels of Copper, Manganese and Water per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 7 ounces of Frozen Crookneck And Straightneck Summer Squash lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Frozen Crookneck And Straightneck Summer Squash, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Crookneck And Straightneck Summer Squash, Unprepared contain 37 times more Omega 3 and 1.3 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Frozen Crookneck And Straightneck Summer Squash, Unprepared provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.