Comparing Nutrients in 7 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	2.12% 61.5kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	4.75% 6.17g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	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	16% 6.15g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	4.4% 2.46g	9.6% 5.38g	56g per day for Men 19-50 years

Vitamins

	Bulb Fennel	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	8.74% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	21.7% 0.28mg	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	13.4% 53.6μg	9.92% 39.7μg	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	26.5% 24mg	75% 67.7mg	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	7.67% 1.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulb Fennel	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	9.72% 97mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	21.4% 0.19mg	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	18% 1.45mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	17% 0.39mg	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	14% 99mg	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulb Fennel VS Baby Zucchini Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Bulb Fennel versus 7 oz of Baby Zucchini Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bulb Fennel vs Baby Zucchini Squash:

• 7 ounces of Bulb Fennel have 1.9 times more Vitamin A and 1.4 times more Vitamin B9 than Baby Zucchini Squash.
• While 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Bulb Fennel vs Baby Zucchini Squash:

• 7 ounces of Bulb Fennel have 2.3 times more Calcium and 17.3 times more Sodium than Baby Zucchini Squash.
• While 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bulb Fennel have 2.3 times more Carbohydrate and 2.8 times more Fiber than Baby Zucchini Squash.
• While 7 oz of Raw Baby Zucchini Squash contain more Omega 3 and 2.2 times more Protein than Raw Bulb Fennel.
• 7 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 seven ounces.