Comparing Nutrients in 300 calories Baby Zucchini Squash VS Canned Tomatoes with Green Chilies

Weight per 300 calories

• Baby Zucchini Squash: 1429g
• Canned Tomatoes with Green Chilies: 2000g

Baby Zucchini Squash has 1.4 times more energy per 100g than Canned Tomatoes with Green Chilies. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 300 calories - Baby Zucchini Squash or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Baby Zucchini Squash	40%	13%	47%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Baby Zucchini Squash	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.7g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	95% 1.5g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.4g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	NA	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	41.4% 15.7g	NA	38g per day for Men 19-50 years
Protein	69% 38.7g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Baby Zucchini Squash	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	39.7% 357μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.6% 0.51mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.24mg	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	158% 2.06mg	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	71.4% 286μg	45% 180μg	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	541% 487mg	138% 124mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Zucchini Squash	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	30% 300mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	200% 1.8mg	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	141% 11.3mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	112% 471mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	115% 2.64mg	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	190% 1329mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	193% 6557mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	535% 8020mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	36% 1325g	51% 1885g	3700g per day for Men 19-50 years

Baby Zucchini Squash VS Canned Tomatoes With Green Chilies Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baby Zucchini Squash or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 300 calories of Baby Zucchini Squash vs Canned Tomatoes with Green Chilies:

• 300 calories of Baby Zucchini Squash have 1.4 times more Vitamin B2, 1.8 times more Vitamin B5, 1.6 times more Vitamin B9 and 3.9 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Vitamin B3 than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin A, Vitamin B1 and Vitamin B6 per 300 calories.
• Both Raw Baby Zucchini Squash as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Baby Zucchini Squash vs Canned Tomatoes with Green Chilies:

• 300 calories of Baby Zucchini Squash have 2.2 times more Iron, 2.1 times more Magnesium, 4.7 times more Phosphorus, 3.1 times more Potassium and 4.6 times more Zinc than Canned Tomatoes with Green Chilies.
• While 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Calcium, 1.3 times more Copper, 1.9 times more Selenium, 187.1 times more Sodium and 1.4 times more Water than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Canned Tomatoes with Green Chilies contain similar levels of Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baby Zucchini Squash have 75.7 times more Omega 3 and 2.8 times more Protein than Canned Tomatoes with Green Chilies.
• While 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.6 times more Carbohydrate than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Canned Tomatoes with Green Chilies offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Raw Baby Zucchini Squash as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 6 in 300 calories.