Comparing Nutrients in 1 kilogram 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	7.24% 210kcal	73.4% 2130kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	145% 141g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	59% 19g	32g per day for Men 19-50 years
Omega 3	66.3% 1.06g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	179% 233g	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	153% 58g	38g per day for Men 19-50 years
Protein	48.4% 27g	90% 50.6g	56g per day for Men 19-50 years

Vitamins

	Baby Zucchini Squash	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	295% 3.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.05mg	227% 36.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.42mg	245% 3.2mg	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	57.5% 230μg	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	1131% 1018mg	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	21% 210mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	526% 4.73mg	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	335% 27mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	85.2% 1.96mg	203% 4.66mg	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	199% 1390mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	460% 15650mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	177% 2660mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	25% 927g	14.5% 538g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Zucchini Squash VS Sun-dried Tomatoes, Packed In Oil per 1 kg

Compare the macro and micronutrient content in 1 kg of Baby Zucchini Squash versus 1 kg of Sun-dried Tomatoes, Packed In Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baby Zucchini Squash vs Sun-dried Tomatoes, Packed In Oil:

• 1 kg of Sun-dried Tomatoes, Packed In Oil, Drained contains 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 one kilogram.
• 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 one kilogram.

Comparing minerals per 1 kilogram for Baby Zucchini Squash vs Sun-dried Tomatoes, Packed In Oil:

• 1 kilogram of Baby Zucchini Squash has 1.7 times more Water than Sun-dried Tomatoes, Packed In Oil.
• While 1 kg of Sun-dried Tomatoes, Packed In Oil, Drained contains 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 one kilogram.
• 1 kilogram of Baby Zucchini Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baby Zucchini Squash has 1.4 times more Omega 3 than Sun-dried Tomatoes, Packed In Oil.
• While 1 kg of Sun-dried Tomatoes, Packed In Oil, Drained contains 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.
• 1 kilogram of Baby Zucchini Squash provide inadequate amounts of Energy and Omega 6