Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Summer Squash	24%	8%	68%

Macro Nutrients

	Stewed Canned Tomatoes	Summer Squash	Recommended Dietary Allowance
Energy	0.9% 26kcal	0.55% 16kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	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	4.76% 6.2g	2.58% 3.35g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	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	2.6% 1.88g	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	% 1.63g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 0.02g	% 0.03g	g per day for Men 19-50 years
Fiber	2.63% 1g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	2.16% 1.2g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Summer Squash	Recommended Dietary Allowance
Vitamin A	1% 9μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	3.04% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	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	1.25% 5μg	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	8.78% 7.9mg	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	5.53% 0.83mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Summer Squash	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	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	16.6% 1.33mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	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	2.86% 20mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	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	14.7% 221mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.47% 92g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Summer Squash per 100 g

Compare the macro and micronutrient content in 100 g of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Summer Squash:

• 100 grams of Stewed Canned Tomatoes have 1.5 times more Vitamin B3 and 6.9 times more Vitamin E than Summer Squash.
• While 100 g of Raw All Varieties Summer Squash contain 4.1 times more Vitamin B2, 1.4 times more Vitamin B5, 12.8 times more Vitamin B6, 5.8 times more Vitamin B9, 2.2 times more Vitamin C and 1.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Summer Squash provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 100 grams of Summer Squash have insufficient amounts of Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Summer Squash:

• 100 grams of Stewed Canned Tomatoes have 2.3 times more Calcium, 2.2 times more Copper, 3.8 times more Iron and 110.5 times more Sodium than Summer Squash.
• While 100 g of Raw All Varieties Summer Squash contain 1.4 times more Magnesium, 3 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Summer Squash contain similar levels of Water per 100 grams.
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 100 grams of Summer Squash lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Raw All Varieties Summer Squash lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Stewed Canned Tomatoes have 1.8 times more Carbohydrate, 1.6 times more Sugars and 2 times more Fructose than Summer Squash.
• While 100 g of Raw All Varieties Summer Squash contain 18.7 times more Omega 3 and 1.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Summer Squash offer comparable quantities of Fiber per 100 grams.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw All Varieties Summer Squash provide inadequate amounts of Energy and Omega 6 in 100 grams.