Comparing Nutrients in 100 grams Spanish Tomato Sauce VS Summer Squash

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

Compare the macro and micronutrient content in 100 g of Spanish Tomato Sauce 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 Spanish Tomato Sauce vs Summer Squash:

• 100 grams of Spanish Tomato Sauce have 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 Summer Squash.
• While 100 g of Raw All Varieties Summer Squash contain 2.3 times more Vitamin B2, 2.1 times more Vitamin B9 and 2 times more Vitamin C than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Summer Squash provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Summer Squash have insufficient amounts of Vitamin A
• Both Canned Spanish Tomato Sauce 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 Spanish Tomato Sauce vs Summer Squash:

• 100 grams of Spanish Tomato Sauce have 3.1 times more Copper, 9.9 times more Iron, 1.2 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 236 times more Sodium than Summer Squash.
• Both Spanish Tomato Sauce and Summer Squash contain similar levels of Magnesium, Zinc and Water per 100 grams.
• Both Canned Spanish Tomato Sauce 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 grams of Spanish Tomato Sauce have 2.2 times more Carbohydrate and 1.3 times more Fiber than Summer Squash.
• While 100 g of Raw All Varieties Summer Squash contain 14 times more Omega 3 than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Summer Squash offer comparable quantities of Protein per 100 grams.
• 100 grams of Spanish Tomato Sauce provide inadequate amounts of Omega 3
• Both Canned Spanish Tomato Sauce as well as Raw All Varieties Summer Squash provide inadequate amounts of Energy and Omega 6 in 100 grams.