Comparing Nutrients in 1 kilogram Sun-dried Tomatoes VS Baby Zucchini Squash

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Sun-dried Tomatoes	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	89% 2580kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	30.6% 29.7g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.26g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	66.3% 1.06g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	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	429% 558g	24% 31g	130g per day for Men 19-50 years
Sugars	518% 376g	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	324% 123g	29% 11g	38g per day for Men 19-50 years
Protein	252% 141g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	49% 440μg	27.8% 250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	440% 5.3mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	376% 4.9mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	566% 91mg	44% 7.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	418% 21mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	255% 3.32mg	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	170% 680μg	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	436% 392mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	358% 430μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	110% 1100mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	1581% 14.2mg	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	1136% 91mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	462% 1940mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	803% 18.5mg	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	509% 3560mg	133% 930mg	700mg per day for Men 19-50 years
Potassium	1008% 34270mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	181% 20mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	3.94% 146g	25% 927g	3700g per day for Men 19-50 years

Nutrient Comparison: Sun-dried Tomatoes VS Baby Zucchini Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Sun-dried Tomatoes 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 Sun-dried Tomatoes vs Baby Zucchini Squash:

• 1 kilogram of Sun-dried Tomatoes has 1.8 times more Vitamin A, 12.6 times more Vitamin B1, 13.6 times more Vitamin B2, 12.8 times more Vitamin B3, 5.7 times more Vitamin B5, 2.3 times more Vitamin B6 and 3.4 times more Vitamin B9 than Baby Zucchini Squash.
• Both Sun-dried Tomatoes and Baby Zucchini Squash provide similar amounts of Vitamin C per one kilogram.
• Both Sun-dried Tomatoes 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 Sun-dried Tomatoes vs Baby Zucchini Squash:

• 1 kilogram of Sun-dried Tomatoes has 5.2 times more Calcium, 14.7 times more Copper, 11.5 times more Iron, 5.9 times more Magnesium, 9.4 times more Manganese, 3.8 times more Phosphorus, 7.5 times more Potassium, 18.3 times more Selenium, 35.7 times more Sodium and 2.4 times more Zinc than Baby Zucchini Squash.
• While 1 kg of Raw Baby Zucchini Squash contains 6.4 times more Water than Sun-dried Tomatoes.
• 1 kilogram of Baby Zucchini Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sun-dried Tomatoes has 12.3 times more Energy, 7.4 times more Fat, 17.5 times more Omega 6, 17.9 times more Carbohydrate, 11.2 times more Fiber and 5.2 times more Protein than Baby Zucchini Squash.
• While 1 kg of Raw Baby Zucchini Squash contains 9.6 times more Omega 3 than Sun-dried Tomatoes.
• 1 kilogram of Sun-dried Tomatoes provide inadequate amounts of Omega 3
• 1 kilogram of Baby Zucchini Squash provide inadequate amounts of Energy and Omega 6