Comparing Nutrients in 1 kilogram Tomato Puree VS Baby Zucchini Squash

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Tomato Puree	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	13% 380kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	66.3% 1.06g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	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	69% 89.8g	24% 31g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	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	33% 24g	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	% 24.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	29% 11g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	29% 260μg	27.8% 250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	44% 7.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	18% 180mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	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	223% 18mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	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	57% 400mg	133% 930mg	700mg per day for Men 19-50 years
Potassium	129% 4390mg	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	18.7% 280mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	23.8% 879g	25% 927g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Baby Zucchini Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Puree 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 Tomato Puree vs Baby Zucchini Squash:

• 1 kilogram of Tomato Puree has 2.2 times more Vitamin B2 and 2.1 times more Vitamin B3 than Baby Zucchini Squash.
• While 1 kg of Raw Baby Zucchini Squash contains 1.7 times more Vitamin B1, 1.8 times more Vitamin B9 and 3.2 times more Vitamin C than Canned Tomato Puree.
• Both Tomato Puree and Baby Zucchini Squash provide similar amounts of Vitamin A, Vitamin B5 and Vitamin B6 per one kilogram.
• Both Canned Tomato Puree 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 Tomato Puree vs Baby Zucchini Squash:

• 1 kilogram of Tomato Puree has 3 times more Copper and 2.3 times more Iron than Baby Zucchini Squash.
• While 1 kg of Raw Baby Zucchini Squash contains 1.4 times more Magnesium, 2.3 times more Phosphorus and 2.3 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Baby Zucchini Squash contain similar levels of Manganese, Potassium and Water per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium
• Both Canned Tomato Puree 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 Tomato Puree has 2.9 times more Carbohydrate and 1.7 times more Fiber than Baby Zucchini Squash.
• While 1 kg of Raw Baby Zucchini Squash contains 26.5 times more Omega 3 and 1.6 times more Protein than Canned Tomato Puree.
• 1 kilogram of Tomato Puree provide inadequate amounts of Omega 3
• Both Canned Tomato Puree as well as Raw Baby Zucchini Squash provide inadequate amounts of Energy and Omega 6 in one kilogram.