Comparing Nutrients in 1 kilogram Baby Zucchini Squash VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Baby Zucchini Squash	40%	13%	47%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Baby Zucchini Squash	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	7.24% 210kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	66.3% 1.06g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	28% 36.2g	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	29% 11g	NA	38g per day for Men 19-50 years
Protein	48.4% 27g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Baby Zucchini Squash	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.05mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.42mg	79.2% 1.03mg	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	50% 200μg	22.5% 90μg	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	379% 341mg	69% 62mg	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	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	21% 210mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	100% 0.9mg	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	99% 7.9mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	85.2% 1.96mg	57.4% 1.32mg	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	133% 930mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	25% 927g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Zucchini Squash VS Canned Tomatoes with Green Chilies per 1 kg

Compare the macro and micronutrient content in 1 kg of Baby Zucchini Squash versus 1 kg of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baby Zucchini Squash vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Baby Zucchini Squash has 1.3 times more Vitamin A, 1.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B5, 1.4 times more Vitamin B6, 2.2 times more Vitamin B9 and 5.5 times more Vitamin C than Canned Tomatoes with Green Chilies.
• Both Baby Zucchini Squash and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Baby Zucchini Squash as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baby Zucchini Squash vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Baby Zucchini Squash has 3 times more Iron, 3 times more Magnesium, 1.5 times more Manganese, 6.6 times more Phosphorus, 4.3 times more Potassium and 6.4 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 133.7 times more Sodium than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Canned Tomatoes with Green Chilies contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Raw Baby Zucchini Squash as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baby Zucchini Squash has 106 times more Omega 3 and 3.9 times more Protein than Canned Tomatoes with Green Chilies.
• Both Baby Zucchini Squash and Canned Tomatoes with Green Chilies offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Raw Baby Zucchini Squash as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy and Omega 6 in one kilogram.