Comparing Nutrients in 1 pound 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	40.4% 1170kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	6.04% 1.93g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	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	195% 253g	11% 14g	130g per day for Men 19-50 years
Sugars	235% 171g	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	147% 55.8g	13% 5g	38g per day for Men 19-50 years
Protein	114% 64g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	22% 200μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	171% 2.2mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	190% 9.5mg	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	116% 1.5mg	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	77% 308μg	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	198% 178mg	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	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 195μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	50% 499mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	717% 6.45mg	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	515% 41.2mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	210% 880mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	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	231% 1615mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	457% 15545mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	82% 9.03mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	1.8% 66g	11.4% 421g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 pound.
• Both Sun-dried Tomatoes as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sun-dried Tomatoes vs Baby Zucchini Squash:

• 1 pound 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 lb of Raw Baby Zucchini Squash contains 6.4 times more Water than Sun-dried Tomatoes.
• 1 pound of Baby Zucchini Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb of Raw Baby Zucchini Squash contains 9.6 times more Omega 3 than Sun-dried Tomatoes.
• 1 pound of Sun-dried Tomatoes provide inadequate amounts of Omega 3
• 1 pound of Baby Zucchini Squash provide inadequate amounts of Energy and Omega 6