Comparing Nutrients in 100 calories Yellow Sweet Peppers VS Baby Zucchini Squash

Weight per 100 calories

• Yellow Sweet Peppers: 370g
• Baby Zucchini Squash: 476g

Yellow Sweet Peppers have 1.3 times more energy per 100g than Baby Zucchini Squash. It has very low energy density when compared to other foods. Raw Baby Zucchini Squash having very low energy density.

Which food has more nutrients per 100 calories - Yellow Sweet Peppers or Baby Zucchini Squash?

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Peppers	13%	6%	81%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Yellow Sweet Peppers	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	NA	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	11.4% 15g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.77% 3.33g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Peppers	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	13.2% 119μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.64% 0.1mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.12% 0.093mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.68% 1.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 96μg	24% 95μg	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	755% 680mg	180% 162mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Peppers	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	4.07% 40.7mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	51.3% 0.46mg	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	21.3% 1.7mg	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.4mg	37.4% 157mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	40.6% 0.93mg	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	12.7% 89mg	63.3% 443mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	64.3% 2186mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	2.6% 1.43μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.4mg	0.95% 14.3mg	1500mg per day for Men 19-50 years
Zinc	5.72% 0.63mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	9.2% 341g	12% 442g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Yellow Sweet Peppers vs Baby Zucchini Squash:

• Raw Yellow Sweet Peppers have 4.2 times more Vitamin C than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 3.2 times more Vitamin A, 1.9 times more Vitamin B1, 1.9 times more Vitamin B2 and 2.8 times more Vitamin B5 than Raw Yellow Sweet Peppers.
• Both Raw Yellow Sweet Peppers and Raw Baby Zucchini Squash have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Raw Yellow Sweet Peppers as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Yellow Sweet Peppers vs Baby Zucchini Squash:

• Raw Baby Zucchini Squash contains 2.5 times more Calcium, 2.2 times more Iron, 3.5 times more Magnesium, 2.2 times more Manganese, 5 times more Phosphorus, 2.8 times more Potassium, 1.3 times more Selenium, 6.3 times more Zinc and 1.3 times more Water than Raw Yellow Sweet Peppers.
• Both Raw Yellow Sweet Peppers and Raw Baby Zucchini Squash have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Yellow Sweet Peppers have 1.6 times more Carbohydrate than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 2.4 times more Fat, 3.4 times more Saturated Fat, 1.6 times more Fiber and 3.5 times more Protein than Raw Yellow Sweet Peppers.
• Both Raw Yellow Sweet Peppers and Raw Baby Zucchini Squash have similar amounts of Energy per 100 kcal.
• Both Raw Yellow Sweet Peppers as well as Raw Baby Zucchini Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.