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Comparing Nutrients in 100 calories Summer SquashVS Cooked Ripe Red Tomatoes

Weight per 100 calories

Summer Squash
625g
Cooked Ripe Red Tomatoes
556g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Summer Squash or Cooked Ripe Red Tomatoes?

Macros Ratio

Protein Fat Carbs

Summer Squash
24%
8%
68%
Cooked Ripe Red Tomatoes
18%
5%
77%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.16%1.13g
Fat
0.63%0.61g
1.13 gvs0.61 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.86%0.28g
Saturated Fat
0.26%0.083g
0.28 gvs0.083 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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22%0.35g
Omega 3
0.69%0.011g
0.35 gvs0.011 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.2%0.21g
Omega 6
1.37%0.23g
0.21 gvs0.23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%21g
Carbohydrate
17%22.3g
21 gvs22.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
19%13.8g
Sugars
19%14g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
13.8 gvs14 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
8.2%5.94g
Fructose
10%7.28g
≤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]
5.94 gvs7.28 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%4.7g
Glucose
%6.56g
4.7 gvs6.56 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.19g
Sucrose
%0g
0.19 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
18%6.88g
Fiber
10.2%3.9g
6.88 gvs3.9 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
13.5%7.56g
Protein
9.42%5.28g
7.56 gvs5.28 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

6.94%62.5μg
Vitamin A
15%133μg
RAE, retinol activity equivalents
62.5 μgvs133 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
25%0.3mg
Vitamin B1
16.7%0.2mg
Thiamine
0.3 mgvs0.2 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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68.3%0.89mg
Vitamin B2
9.4%0.12mg
Riboflavin
0.89 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
19%3.04mg
Vitamin B3
18.5%2.96mg
Niacin, nicotinic acid, niacinamide
3.04 mgvs2.96 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
19.4%0.97mg
Vitamin B5
14.3%0.72mg
Pantothenic acid
0.97 mgvs0.72 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
105%1.36mg
Vitamin B6
33.8%0.44mg
Pyridoxine
1.36 mgvs0.44 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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45.3%181μg
Vitamin B9
18%72.2μg
Folates and Folic Acid
181 μgvs72.2 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
118%106mg
Vitamin C
141%127mg
Ascorbic acid
106 mgvs127 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
5%0.75mg
Vitamin E
20.7%3.1mg
Tocopherols and Tocotrienols
0.75 mgvs3.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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15.6%18.8μg
Vitamin K
13%15.6μg
Phytomenadione or phylloquinone
18.8 μgvs15.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9.38%94mg
Calcium
6.1%61mg
94 mgvs61 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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35.4%0.32mg
Copper
46.3%0.42mg
0.32 mgvs0.42 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
27.3%2.2mg
Iron
47.2%3.78mg
2.2 mgvs3.78 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.3%106mg
Magnesium
12%50mg
106 mgvs50 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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47.6%1.1mg
Manganese
25.4%0.58mg
1.1 mgvs0.58 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
34%238mg
Phosphorus
22.2%156mg
238 mgvs156 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
48%1638mg
Potassium
35.6%1211mg
1638 mgvs1211 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
2.27%1.25μg
Selenium
5.05%2.78μg
1.25 μgvs2.78 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.83%12.5mg
Sodium
4.07%61mg
12.5 mgvs61 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
16.5%1.8mg
Zinc
7.07%0.78mg
1.8 mgvs0.78 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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16%592g
Water
14%524g
592 gvs524 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 100 calories of Summer Squash vs Cooked Ripe Red Tomatoes:
Comparing minerals per 100 calories for Summer Squash vs Cooked Ripe Red Tomatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: