Comparing Nutrients in 7 ounces Baby Zucchini Squash VS Sun-dried Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Baby Zucchini Squash	40%	13%	47%
Sun-dried Tomatoes	18%	9%	73%

Macro Nutrients

	Baby Zucchini Squash	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	17.7% 512kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	6.08% 5.9g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.75% 6.17g	85% 111g	130g per day for Men 19-50 years
Sugars	NA	103% 74.6g	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	5.74% 2.2g	64.2% 24.4g	38g per day for Men 19-50 years
Protein	9.6% 5.38g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Baby Zucchini Squash	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	87.3% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.74% 1.4mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	83% 4.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	50.7% 0.66mg	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	9.92% 39.7μg	33.7% 135μg	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	75% 67.7mg	86.4% 77.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	71% 85.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Zucchini Squash	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	314% 2.82mg	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	19.6% 1.57mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	92% 385mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	159% 3.66mg	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	26.4% 185mg	101% 706mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	200% 6801mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	4.97% 184g	0.78% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Zucchini Squash VS Sun-dried Tomatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Baby Zucchini Squash vs Sun-dried Tomatoes:

• 7 oz of Sun-dried Tomatoes contain 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 Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Sun-dried Tomatoes provide similar amounts of Vitamin C per seven ounces.
• Both Raw Baby Zucchini Squash as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baby Zucchini Squash vs Sun-dried Tomatoes:

• 7 ounces of Baby Zucchini Squash have 6.4 times more Water than Sun-dried Tomatoes.
• While 7 oz of Sun-dried Tomatoes contain 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 Raw Baby Zucchini Squash.
• 7 ounces of Baby Zucchini Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baby Zucchini Squash have 9.6 times more Omega 3 than Sun-dried Tomatoes.
• While 7 oz of Sun-dried Tomatoes contain 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 Raw Baby Zucchini Squash.
• 7 ounces of Baby Zucchini Squash provide inadequate amounts of Energy and Omega 6
• 7 ounces of Sun-dried Tomatoes provide inadequate amounts of Omega 3

Frequently Asked Questions about Baby Zucchini Squash VS Sun-dried Tomatoes

What are the health benefits of Baby Zucchini Squash compared to Sun-dried Tomatoes?

Baby zucchini squash is a great source of vitamins C and A, as well as fiber and antioxidants. Sun-dried tomatoes are high in lycopene, a powerful antioxidant that may help reduce the risk of certain chronic diseases. Both are nutritious options, but baby zucchini squash may offer more variety in terms of nutrients and can be a versatile addition to a vegan diet.

Can I lose weight easier by eating more Baby Zucchini Squash or Sun-dried Tomatoes?

Both baby zucchini squash and sun-dried tomatoes can be part of a healthy weight loss diet as they are low in calories and high in fiber. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall portion sizes and the balance of your meals. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins can help support weight loss while providing essential nutrients for overall health.

Should I eat more Baby Zucchini Squash or more Sun-dried Tomatoes to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both baby zucchini squash and sun-dried tomatoes are not particularly high in protein. Instead, consider incorporating protein-rich plant foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, edamame, quinoa, nuts, and seeds into your diet to support muscle growth and recovery.

What is the environmental impact of producing Baby Zucchini Squash compared to Sun-dried Tomatoes?

Baby Zucchini Squash generally have a lower environmental impact compared to Sun-dried Tomatoes. Zucchini squash requires less water, land, and energy to produce, making it a more sustainable option. Sun-dried tomatoes, on the other hand, require more resources such as water for irrigation and energy for the drying process, which can contribute to a higher environmental footprint. Choosing locally grown and organic options for both can further reduce their environmental impact.