Comparing Nutrients in 100 calories Summer Squash VS Tomatoes

Weight per 100 calories

• Summer Squash: 625g
• 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 Tomatoes?

Macros Ratio

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

Macro Nutrients

	Summer Squash	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.16% 1.13g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	19% 13.8g	20% 14.6g	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	8.2% 5.94g	10.5% 7.6g	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	% 4.7g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 0g	g per day for Men 19-50 years
Fiber	18% 6.88g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	13.5% 7.56g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Tomatoes	Recommended Dietary Allowance
Vitamin A	6.94% 62.5μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.3% 0.89mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	45.3% 181μg	21% 83.3μg	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	118% 106mg	84.6% 76mg	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	5% 0.75mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.8μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Tomatoes	Recommended Dietary Allowance
Calcium	9.38% 94mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	27.3% 2.2mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	47.6% 1.1mg	27.5% 0.63mg	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	34% 238mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	48% 1638mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	2.27% 1.25μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.83% 12.5mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	16% 592g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Summer Squash vs Tomatoes:

• Raw All Varieties Summer Squash have 1.5 times more Vitamin B1, 8.4 times more Vitamin B2, 2 times more Vitamin B5, 3.1 times more Vitamin B6, 2.2 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.7 times more Vitamin A, 4 times more Vitamin E and 2.3 times more Vitamin K than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw All Varieties Summer Squash as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Summer Squash vs Tomatoes:

• Raw All Varieties Summer Squash have 1.7 times more Calcium, 1.5 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus, 1.2 times more Potassium, more Selenium and 1.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Sodium than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Raw Ripe Red Tomatoes have similar amounts of Copper and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw All Varieties Summer Squash have 21 times more Omega 3 and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Omega 6 and 1.3 times more Fructose than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat, Carbohydrate, Sugars and Fiber per 100 kcal.
• Both Raw All Varieties Summer Squash as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.