Comparing Nutrients in 1 pound Tomatoes VS Baby Zucchini Squash

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Tomatoes	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	13.6% 17.6g	11% 14g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	13% 5g	38g per day for Men 19-50 years
Protein	7.13% 4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	21% 191μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	49% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.4% 421g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.7 times more Vitamin A than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 1.9 times more Vitamin B2, 4.1 times more Vitamin B5, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Baby Zucchini Squash have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Raw 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 Tomatoes vs Baby Zucchini Squash:

• Raw Baby Zucchini Squash contains 2.1 times more Calcium, 1.6 times more Copper, 2.9 times more Iron, 3 times more Magnesium, 1.7 times more Manganese, 3.9 times more Phosphorus, 1.9 times more Potassium and 4.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Baby Zucchini Squash have similar amounts of Water per 1 lb.
• Both Raw 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:

• Raw Ripe Red Tomatoes have 1.3 times more Carbohydrate than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 35.3 times more Omega 3 and 3.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Baby Zucchini Squash have similar amounts of Fiber per 1 lb.
• Both Raw 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.