Comparing Nutrients in 14 ounces Baby Zucchini Squash VS Sun-dried Tomatoes, Packed In Oil

Macros Ratio

	Protein	Fat	Carbs
Baby Zucchini Squash	40%	13%	47%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Baby Zucchini Squash	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	29% 845kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	57.6% 56g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	23.5% 7.5g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	46.3% 7.87g	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	71.2% 93g	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	11.5% 4.37g	60.6% 23g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Baby Zucchini Squash	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	11% 99μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.4% 0.56mg	97% 1.27mg	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	20% 79.4μg	23% 91μg	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	449% 404mg	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

	Baby Zucchini Squash	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	209% 1.88mg	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	39% 3.14mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	80.4% 1.85mg	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	79% 552mg	700mg per day for Men 19-50 years
Potassium	53.6% 1822mg	183% 6211mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	70.4% 1056mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	9.95% 368g	5.77% 214g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Zucchini Squash VS Sun-dried Tomatoes, Packed In Oil per 14 oz

Compare the macro and micronutrient content in 14 oz of Baby Zucchini Squash versus 14 oz of Sun-dried Tomatoes, Packed In Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baby Zucchini Squash vs Sun-dried Tomatoes, Packed In Oil:

• 14 oz of Sun-dried Tomatoes, Packed In Oil, Drained contain 2.6 times more Vitamin A, 4.6 times more Vitamin B1, 10.6 times more Vitamin B2, 5.1 times more Vitamin B3, 1.3 times more Vitamin B5, 2.2 times more Vitamin B6 and 3 times more Vitamin C than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Sun-dried Tomatoes, Packed In Oil provide similar amounts of Vitamin B9 per 14 ounces.
• Both Raw Baby Zucchini Squash as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baby Zucchini Squash vs Sun-dried Tomatoes, Packed In Oil:

• 14 ounces of Baby Zucchini Squash have 1.7 times more Water than Sun-dried Tomatoes, Packed In Oil.
• While 14 oz of Sun-dried Tomatoes, Packed In Oil, Drained contain 2.2 times more Calcium, 4.9 times more Copper, 3.4 times more Iron, 2.5 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus, 3.4 times more Potassium, 10 times more Selenium and 88.7 times more Sodium than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Sun-dried Tomatoes, Packed In Oil contain similar levels of Zinc per 14 ounces.
• 14 ounces of Baby Zucchini Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baby Zucchini Squash have 1.4 times more Omega 3 than Sun-dried Tomatoes, Packed In Oil.
• While 14 oz of Sun-dried Tomatoes, Packed In Oil, Drained contain 10.1 times more Energy, 35.2 times more Fat, 22.8 times more Saturated Fat, 31.5 times more Omega 6, 7.5 times more Carbohydrate, 5.3 times more Fiber and 1.9 times more Protein than Raw Baby Zucchini Squash.
• 14 ounces of Baby Zucchini Squash provide inadequate amounts of Energy and Omega 6