Comparing Nutrients in 1 kilogram Bulb Fennel VS Baby Zucchini Squash

Macros Ratio

	Protein	Fat	Carbs
Bulb Fennel	14%	5%	81%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Bulb Fennel	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	10.7% 310kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	0% 0g	66.3% 1.06g	1.6g per day for Men 19-50 years
Omega 6	9.94% 1.7g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	24% 31g	130g per day for Men 19-50 years
Sugars	54.2% 39.3g	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	81.6% 31g	29% 11g	38g per day for Men 19-50 years
Protein	22% 12.4g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Bulb Fennel	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	53.3% 480μg	27.8% 250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	44% 7.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	109% 1.42mg	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	67.5% 270μg	50% 200μg	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	133% 120mg	379% 341mg	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	38.7% 5.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	523% 628μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulb Fennel	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	49% 490mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	108% 0.97mg	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	91% 7.3mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	85.2% 1.96mg	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	71.4% 500mg	133% 930mg	700mg per day for Men 19-50 years
Potassium	122% 4140mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	34.7% 520mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	24.4% 902g	25% 927g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulb Fennel VS Baby Zucchini Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Bulb Fennel versus 1 kg of Baby Zucchini Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Bulb Fennel vs Baby Zucchini Squash:

• 1 kilogram of Bulb Fennel has 1.9 times more Vitamin A and 1.4 times more Vitamin B9 than Baby Zucchini Squash.
• While 1 kg of Raw Baby Zucchini Squash contains 4.2 times more Vitamin B1, 1.6 times more Vitamin B5, 3 times more Vitamin B6 and 2.8 times more Vitamin C than Raw Bulb Fennel.
• Both Bulb Fennel and Baby Zucchini Squash provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Bulb Fennel have insufficient amounts of Vitamin B1
• Both Raw Bulb Fennel as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Bulb Fennel vs Baby Zucchini Squash:

• 1 kilogram of Bulb Fennel has 2.3 times more Calcium and 17.3 times more Sodium than Baby Zucchini Squash.
• While 1 kg of Raw Baby Zucchini Squash contains 1.5 times more Copper, 1.9 times more Magnesium, 1.9 times more Phosphorus and 4.2 times more Zinc than Raw Bulb Fennel.
• Both Bulb Fennel and Baby Zucchini Squash contain similar levels of Iron, Manganese, Potassium and Water per one kilogram.
• 1 kilogram of Bulb Fennel lack sufficient amounts of Zinc
• Both Raw Bulb Fennel as well as Raw Baby Zucchini Squash lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bulb Fennel has 2.3 times more Carbohydrate and 2.8 times more Fiber than Baby Zucchini Squash.
• While 1 kg of Raw Baby Zucchini Squash contains more Omega 3 and 2.2 times more Protein than Raw Bulb Fennel.
• 1 kilogram of Bulb Fennel provide inadequate amounts of Omega 3
• Both Raw Bulb Fennel as well as Raw Baby Zucchini Squash provide inadequate amounts of Energy and Omega 6 in one kilogram.