Comparing Nutrients in 100 grams Tomato Juice with Salt VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Summer Squash	24%	8%	68%

Macro Nutrients

	Tomato Juice with Salt	Summer Squash	Recommended Dietary Allowance
Energy	0.59% 17kcal	0.55% 16kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.059% 0.019g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.53g	2.58% 3.35g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	3.03% 2.2g	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	1.83% 1.33g	1.3% 0.95g	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	% 1.25g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.03g	g per day for Men 19-50 years
Fiber	1.05% 0.4g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	2.16% 1.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Summer Squash	Recommended Dietary Allowance
Vitamin A	2.56% 23μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	3.04% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	16.8% 0.22mg	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	5% 20μg	7.25% 29μg	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	78% 70mg	19% 17mg	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	2.13% 0.32mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Summer Squash	Recommended Dietary Allowance
Calcium	1% 10mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	5.67% 0.051mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.9μg	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	4.88% 0.39mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	7.6% 0.18mg	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	2.7% 19mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	17% 253mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Summer Squash per 100 g

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

Lets compare vitamin content per 100 grams of Tomato Juice with Salt vs Summer Squash:

• 100 grams of Tomato Juice with Salt have 2.3 times more Vitamin A, 2.1 times more Vitamin B1, 1.4 times more Vitamin B3, 4.1 times more Vitamin C and 2.7 times more Vitamin E than Summer Squash.
• While 100 g of Raw All Varieties Summer Squash contain 1.8 times more Vitamin B2, 3.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.3 times more Vitamin K than Canned Tomato Juice with Salt.
• 100 grams of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 100 grams of Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Tomato Juice with Salt as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Juice with Salt vs Summer Squash:

• 100 grams of Tomato Juice with Salt have 126.5 times more Sodium than Summer Squash.
• While 100 g of Raw All Varieties Summer Squash contain 1.5 times more Magnesium, 2.6 times more Manganese, 2 times more Phosphorus and 2.6 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Summer Squash contain similar levels of Copper, Iron, Potassium and Water per 100 grams.
• 100 grams of Tomato Juice with Salt lack sufficient amounts of Zinc
• Both Canned Tomato Juice with Salt as well as Raw All Varieties Summer Squash lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw All Varieties Summer Squash contain 11.2 times more Omega 3, 2.8 times more Fiber and 1.4 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Summer Squash offer comparable quantities of Carbohydrate and Sugars per 100 grams.
• 100 grams of Tomato Juice with Salt provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Raw All Varieties Summer Squash provide inadequate amounts of Energy and Omega 6 in 100 grams.