Comparing Nutrients in 7 ounces Tomatoes VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Summer Squash	24%	8%	68%

Macro Nutrients

	Tomatoes	Summer Squash	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.39% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	5.1% 6.65g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	6.02% 4.37g	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	3.75% 2.7g	2.6% 1.9g	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	% 2.5g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.06g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Summer Squash	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	6.04% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	14.4% 57.5μg	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	30.2% 27mg	37.5% 33.7mg	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	7.14% 1.07mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Summer Squash	Recommended Dietary Allowance
Calcium	2% 20mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	11.2% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	15% 0.35mg	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	6.8% 47.6mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	5.07% 188g	5.08% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Summer Squash:

• Raw Ripe Red Tomatoes have 4.2 times more Vitamin A, 1.2 times more Vitamin B3, 4.5 times more Vitamin E and 2.6 times more Vitamin K than Raw All Varieties Summer Squash.
• While Raw All Varieties Summer Squash contain 1.3 times more Vitamin B1, 7.5 times more Vitamin B2, 1.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw All Varieties Summer Squash have similar amounts of Vitamin C per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Summer Squash:

• Raw All Varieties Summer Squash contain 1.5 times more Calcium, 1.3 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus and 1.7 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw All Varieties Summer Squash have similar amounts of Copper, Potassium and Water per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw All Varieties Summer Squash have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 1.4 times more Fructose than Raw All Varieties Summer Squash.
• While Raw All Varieties Summer Squash contain 18.7 times more Omega 3 and 1.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw All Varieties Summer Squash have similar amounts of Carbohydrate, Sugars and Fiber per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw All Varieties Summer Squash have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.