Comparing Nutrients in 14 ounces Baby Zucchini Squash VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Baby Zucchini Squash	40%	13%	47%
Tomatoes	17%	9%	74%

Macro Nutrients

	Baby Zucchini Squash	Tomatoes	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.5% 12.3g	12% 15.4g	130g per day for Men 19-50 years
Sugars	NA	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Baby Zucchini Squash	Tomatoes	Recommended Dietary Allowance
Vitamin A	11% 99μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.4% 0.56mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.4μg	15% 59.5μg	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	150% 135mg	60.4% 54.4mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Zucchini Squash	Tomatoes	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	39% 3.14mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	19.7% 0.45mg	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	52.7% 369mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	53.6% 1822mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.95% 368g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baby Zucchini Squash vs Tomatoes:

• Raw Baby Zucchini Squash has 1.9 times more Vitamin B2, 4.1 times more Vitamin B5, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Vitamin A than Raw Baby Zucchini Squash.
• Both Raw Baby Zucchini Squash and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Raw Baby Zucchini Squash as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baby Zucchini Squash vs Tomatoes:

• Raw Baby Zucchini Squash has 2.1 times more Calcium, 1.6 times more Copper, 2.9 times more Iron, 3 times more Magnesium, 1.7 times more Manganese, 3.9 times more Phosphorus, 1.9 times more Potassium and 4.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Baby Zucchini Squash and Raw Ripe Red Tomatoes have similar amounts of Water per 14 oz.
• Both Raw Baby Zucchini Squash as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Baby Zucchini Squash has 35.3 times more Omega 3 and 3.1 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Carbohydrate than Raw Baby Zucchini Squash.
• Both Raw Baby Zucchini Squash and Raw Ripe Red Tomatoes have similar amounts of Fiber per 14 oz.
• Both Raw Baby Zucchini Squash as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.