Comparing Nutrients in 300 calories Baby Zucchini Squash VS Sun-dried Tomatoes, Packed In Oil

Weight per 300 calories

• Baby Zucchini Squash: 1429g
• Sun-dried Tomatoes, Packed In Oil: 141g

Sun-dried Tomatoes, Packed In Oil, Drained have 10.1 times more energy per unit of mass than Raw Baby Zucchini Squash, which is above average in comparison to other foods. Baby Zucchini Squash having very low energy density.

Discover which food has more nutrients per 300 calories - Baby Zucchini Squash or Sun-dried Tomatoes, Packed In Oil?

Macros Ratio

	Protein	Fat	Carbs
Baby Zucchini Squash	40%	13%	47%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Baby Zucchini Squash	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.7g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	8.33% 2.67g	32g per day for Men 19-50 years
Omega 3	95% 1.5g	6.87% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	16.4% 2.8g	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	25.3% 33g	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	21.5% 8.17g	38g per day for Men 19-50 years
Protein	69% 38.7g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	Baby Zucchini Squash	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	39.7% 357μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.6% 0.51mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.24mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	34.6% 0.45mg	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	8.1% 32.4μg	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	159% 143mg	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	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	30% 300mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	74% 0.67mg	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	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	112% 471mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	28.5% 0.66mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	193% 6557mg	65% 2204mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	7.7% 4.23μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	36% 1325g	2.05% 76g	3700g per day for Men 19-50 years

Baby Zucchini Squash VS Sun-dried Tomatoes, Packed In Oil Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baby Zucchini Squash or Sun-dried Tomatoes, Packed In Oil?

Lets compare vitamin content per 300 calories of Baby Zucchini Squash vs Sun-dried Tomatoes, Packed In Oil:

• 300 calories of Baby Zucchini Squash have 4 times more Vitamin A, 2.2 times more Vitamin B1, 2 times more Vitamin B3, 7.8 times more Vitamin B5, 4.5 times more Vitamin B6, 8.8 times more Vitamin B9 and 3.4 times more Vitamin C than Sun-dried Tomatoes, Packed In Oil.
• Both Baby Zucchini Squash and Sun-dried Tomatoes, Packed In Oil provide similar amounts of Vitamin B2 per 300 calories.
• Both Raw Baby Zucchini Squash as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Baby Zucchini Squash vs Sun-dried Tomatoes, Packed In Oil:

• 300 calories of Baby Zucchini Squash have 4.5 times more Calcium, 2.1 times more Copper, 3 times more Iron, 4.1 times more Magnesium, 4.3 times more Manganese, 6.8 times more Phosphorus, 3 times more Potassium, 10.8 times more Zinc and 17.5 times more Water than Sun-dried Tomatoes, Packed In Oil.
• While 300 kcal of Sun-dried Tomatoes, Packed In Oil, Drained contain 8.7 times more Sodium than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Sun-dried Tomatoes, Packed In Oil contain similar levels of Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baby Zucchini Squash have 13.8 times more Omega 3, 1.4 times more Carbohydrate, 1.9 times more Fiber and 5.4 times more Protein than Sun-dried Tomatoes, Packed In Oil.
• While 300 kcal of Sun-dried Tomatoes, Packed In Oil, Drained contain 3.5 times more Fat, 2.2 times more Saturated Fat and 3.1 times more Omega 6 than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Sun-dried Tomatoes, Packed In Oil offer comparable quantities of Energy per 300 calories.
• 300 calories of Baby Zucchini Squash provide inadequate amounts of Omega 6