Comparing Nutrients in 100 grams Summer Squash VS Spanish Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Spanish Tomato Sauce	16%	7%	77%

Macro Nutrients

	Summer Squash	Spanish Tomato Sauce	Recommended Dietary Allowance
Energy	0.55% 16kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.58% 3.35g	5.57% 7.24g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	NA	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	1.3% 0.95g	NA	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.03g	NA	g per day for Men 19-50 years
Fiber	2.9% 1.1g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	2.16% 1.2g	2.57% 1.44g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Spanish Tomato Sauce	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	5.44% 49μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	6.17% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.04% 0.49mg	8.08% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	5.62% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.25% 29μg	3.5% 14μg	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	19% 17mg	9.56% 8.6mg	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	0.8% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Spanish Tomato Sauce	Recommended Dietary Allowance
Calcium	1.5% 15mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	17.8% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	4.38% 0.35mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.18mg	9.4% 0.22mg	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	5.43% 38mg	6.86% 48mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Summer Squash VS Spanish Tomato Sauce per 100 g

Compare the macro and micronutrient content in 100 g of Summer Squash versus 100 g of Spanish Tomato Sauce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Summer Squash vs Spanish Tomato Sauce:

• 100 grams of Summer Squash have 2.3 times more Vitamin B2, 1.2 times more Vitamin B6, 2.1 times more Vitamin B9 and 2 times more Vitamin C than Spanish Tomato Sauce.
• While 100 g of Canned Spanish Tomato Sauce contain 4.9 times more Vitamin A, 1.5 times more Vitamin B1, 2.7 times more Vitamin B3 and 1.8 times more Vitamin B5 than Raw All Varieties Summer Squash.
• 100 grams of Summer Squash have insufficient amounts of Vitamin A
• Both Raw All Varieties Summer Squash as well as Canned Spanish Tomato Sauce have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Summer Squash vs Spanish Tomato Sauce:

• 100 g of Canned Spanish Tomato Sauce contain 3.1 times more Copper, 9.9 times more Iron, 1.3 times more Phosphorus, 1.4 times more Potassium and 236 times more Sodium than Raw All Varieties Summer Squash.
• Both Summer Squash and Spanish Tomato Sauce contain similar levels of Magnesium, Manganese, Zinc and Water per 100 grams.
• Both Raw All Varieties Summer Squash as well as Canned Spanish Tomato Sauce lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Summer Squash have 14 times more Omega 3 than Spanish Tomato Sauce.
• While 100 g of Canned Spanish Tomato Sauce contain 2.2 times more Carbohydrate and 1.3 times more Fiber than Raw All Varieties Summer Squash.
• Both Summer Squash and Spanish Tomato Sauce offer comparable quantities of Protein per 100 grams.
• 100 grams of Spanish Tomato Sauce provide inadequate amounts of Omega 3
• Both Raw All Varieties Summer Squash as well as Canned Spanish Tomato Sauce provide inadequate amounts of Energy and Omega 6 in 100 grams.