Comparing Nutrients in 100 calories Boiled Crookneck And Straightneck Summer Squash VS Tomatoes

Weight per 100 calories

• Boiled Crookneck And Straightneck Summer Squash: 526g
• 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 - Boiled Crookneck And Straightneck Summer Squash or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Crookneck And Straightneck Summer Squash	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	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	15.3% 20g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	18% 13g	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	9.5% 6.9g	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	% 4.8g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 1.42g	% 0g	g per day for Men 19-50 years
Fiber	15.2% 5.8g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	9.77% 5.47g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Crookneck And Straightneck Summer Squash	Tomatoes	Recommended Dietary Allowance
Vitamin A	32.7% 295μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	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	30.3% 121μg	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	68% 61mg	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	4.2% 0.63mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Crookneck And Straightneck Summer Squash	Tomatoes	Recommended Dietary Allowance
Calcium	11.6% 116mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	24.3% 1.95mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	20% 84.2mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	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	22% 153mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	27.4% 932mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.26mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.16mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	13.4% 496g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Crookneck And Straightneck Summer Squash vs Tomatoes:

• Boiled and Drained Crookneck And Straightneck Summer Squash has 1.3 times more Vitamin A, 1.2 times more Vitamin B2, 3.4 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.8 times more Vitamin E and 1.9 times more Vitamin K than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin C per 100 kcal.
• Both Boiled and Drained Crookneck And Straightneck 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 Boiled Crookneck And Straightneck Summer Squash vs Tomatoes:

• Boiled and Drained Crookneck And Straightneck Summer Squash has 2.1 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, more Selenium and 1.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Potassium and 5.3 times more Sodium than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Raw Ripe Red Tomatoes have similar amounts of Copper, Phosphorus and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Crookneck And Straightneck Summer Squash has 1.8 times more Fat, 2.2 times more Saturated Fat and 25.9 times more Omega 3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Omega 6 than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars, Fructose, Fiber and Protein per 100 kcal.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.