Comparing Nutrients in 100 calories Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Tomatoes

Weight per 100 calories

• Cooked Frozen Summer Squash, Zucchini, Includes Skin: 588g
• 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 - Cooked Frozen Summer Squash, Zucchini, Includes Skin or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.76g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	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	13.7% 9.94g	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	NA	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	NA	% 6.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	20% 7.65g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	12% 6.76g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Tomatoes	Recommended Dietary Allowance
Vitamin A	5.9% 53μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.26mg	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	11.8% 47μg	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	24% 21.8mg	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	4.7% 0.71mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.6% 24.7μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Tomatoes	Recommended Dietary Allowance
Calcium	10% 100mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	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	35.3% 2.82mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	59% 1.35mg	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	21% 147mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	33.6% 1141mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.78% 11.8mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	15% 557g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin vs Tomatoes:

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 2.2 times more Vitamin B2 and 3.2 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.4 times more Vitamin A, 1.5 times more Vitamin B3, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9, 3.5 times more Vitamin C, 4.3 times more Vitamin E and 1.8 times more Vitamin K than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 100 kcal.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin 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 Cooked Frozen Summer Squash, Zucchini, Includes Skin vs Tomatoes:

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.8 times more Calcium, 1.9 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese, more Selenium and 1.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.4 times more Sodium than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Raw Ripe Red Tomatoes have similar amounts of Copper, Phosphorus, Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 12 times more Omega 3 and 1.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Fat, 3.6 times more Omega 6 and 1.5 times more Sugars than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.