Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Baby Zucchini Squash

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	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	14% 18g	11% 14g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	13% 5g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	12% 109μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	49.5% 0.64mg	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	14.7% 59μg	22.7% 91μg	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	115% 103mg	172% 155mg	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	17% 2.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	5% 50mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	49% 0.44mg	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	38.6% 3.1mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	38.7% 0.89mg	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	18% 127mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.4% 421g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Baby Zucchini Squash:

• Raw Baby Zucchini Squash contains 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 2.8 times more Vitamin B5, 1.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.5 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Baby Zucchini Squash have similar amounts of Vitamin A and Vitamin B1 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Baby Zucchini Squash:

• Raw Baby Zucchini Squash contains 1.9 times more Calcium, 1.3 times more Copper, 3.7 times more Magnesium, 1.9 times more Manganese, 3.3 times more Phosphorus, 2.1 times more Potassium and 5.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Baby Zucchini Squash have similar amounts of Iron and Water per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Raw Baby Zucchini Squash have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 1.3 times more Carbohydrate than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 53 times more Omega 3, 1.6 times more Fiber and 2.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Baby Zucchini Squash have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.