Comparing Nutrients in 5 ounces Bulb Fennel VS Baby Zucchini Squash

Macros Ratio

	Protein	Fat	Carbs
Bulb Fennel	14%	5%	81%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Bulb Fennel	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	1.5% 44kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.4% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.96% 10.3g	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	7.7% 5.57g	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	11.6% 4.4g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	3.14% 1.76g	6.86% 3.84g	56g per day for Men 19-50 years

Vitamins

	Bulb Fennel	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	3.94% 35.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	15.5% 0.2mg	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	9.57% 38.3μg	7.1% 28.3μg	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	19% 17mg	53.7% 48.3mg	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	5.5% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74% 89μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulb Fennel	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	15.3% 0.14mg	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	13% 1.03mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	11.8% 0.27mg	12% 0.28mg	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	10% 71mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.7mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulb Fennel VS Baby Zucchini Squash per 5 oz

Compare the macro and micronutrient content in 5 oz of Bulb Fennel versus 5 oz of Baby Zucchini Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Bulb Fennel vs Baby Zucchini Squash:

• 5 ounces of Bulb Fennel have 1.9 times more Vitamin A and 1.4 times more Vitamin B9 than Baby Zucchini Squash.
• While 5 oz of Raw Baby Zucchini Squash contain 4.2 times more Vitamin B1, 1.6 times more Vitamin B5, 3 times more Vitamin B6 and 2.8 times more Vitamin C than Raw Bulb Fennel.
• Both Bulb Fennel and Baby Zucchini Squash provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Bulb Fennel have insufficient amounts of Vitamin B1
• Both Raw Bulb Fennel as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Bulb Fennel vs Baby Zucchini Squash:

• 5 ounces of Bulb Fennel have 2.3 times more Calcium and 17.3 times more Sodium than Baby Zucchini Squash.
• While 5 oz of Raw Baby Zucchini Squash contain 1.5 times more Copper, 1.9 times more Magnesium, 1.9 times more Phosphorus and 4.2 times more Zinc than Raw Bulb Fennel.
• Both Bulb Fennel and Baby Zucchini Squash contain similar levels of Iron, Manganese, Potassium and Water per five ounces.
• 5 ounces of Bulb Fennel lack sufficient amounts of Zinc
• Both Raw Bulb Fennel as well as Raw Baby Zucchini Squash lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bulb Fennel have 2.3 times more Carbohydrate and 2.8 times more Fiber than Baby Zucchini Squash.
• While 5 oz of Raw Baby Zucchini Squash contain more Omega 3 and 2.2 times more Protein than Raw Bulb Fennel.
• 5 ounces of Bulb Fennel provide inadequate amounts of Omega 3
• Both Raw Bulb Fennel as well as Raw Baby Zucchini Squash provide inadequate amounts of Energy and Omega 6 in five ounces.