Comparing Nutrients in 100 calories Baby Zucchini Squash VS Tomato Juice with Salt

Weight per 100 calories

• Baby Zucchini Squash: 476g
• Tomato Juice with Salt: 588g

Baby Zucchini Squash has 1.2 times more energy per 100g than Tomato Juice with Salt. It has very low energy density when compared to other foods. Canned Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Baby Zucchini Squash or Tomato Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Baby Zucchini Squash	40%	13%	47%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Baby Zucchini Squash	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	1.84% 0.029g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	16% 20.8g	130g per day for Men 19-50 years
Sugars	NA	21% 15g	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	10.8% 7.82g	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	% 7.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13.8% 5.24g	6.2% 2.35g	38g per day for Men 19-50 years
Protein	23% 13g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Baby Zucchini Squash	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	13.2% 119μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	35.3% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	24.7% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	31.7% 0.41mg	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	24% 95μg	29.4% 118μg	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	180% 162mg	458% 412mg	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	12.5% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.3% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Zucchini Squash	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	51.3% 0.46mg	27.5% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40.6μg	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	47% 3.76mg	28.7% 2.3mg	8mg per day for Men 19-50 years
Magnesium	37.4% 157mg	15.4% 64.7mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	17.4% 0.4mg	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	63.3% 443mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	64.3% 2186mg	37.5% 1276mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	5.35% 2.94μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	99% 1488mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	12% 442g	15% 554g	3700g per day for Men 19-50 years

Baby Zucchini Squash VS Tomato Juice With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baby Zucchini Squash or Tomato Juice with Salt?

Lets compare vitamin content per 100 calories of Baby Zucchini Squash vs Tomato Juice with Salt:

• 100 calories of Baby Zucchini Squash have 1.6 times more Vitamin B6 than Tomato Juice with Salt.
• While 100 kcal of Canned Tomato Juice with Salt contain 2.9 times more Vitamin B1, 2.7 times more Vitamin B2 and 2.5 times more Vitamin C than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Tomato Juice with Salt provide similar amounts of Vitamin A, Vitamin B3 and Vitamin B9 per 100 calories.
• Both Raw Baby Zucchini Squash as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Baby Zucchini Squash vs Tomato Juice with Salt:

• 100 calories of Baby Zucchini Squash have 1.7 times more Calcium, 1.9 times more Copper, 1.6 times more Iron, 2.4 times more Magnesium, 2.3 times more Manganese, 4 times more Phosphorus, 1.7 times more Potassium and 6.1 times more Zinc than Tomato Juice with Salt.
• While 100 kcal of Canned Tomato Juice with Salt contain 2.1 times more Selenium, 104.2 times more Sodium and 1.3 times more Water than Raw Baby Zucchini Squash.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Baby Zucchini Squash have 17.2 times more Omega 3, 2.2 times more Fiber and 2.6 times more Protein than Tomato Juice with Salt.
• While 100 kcal of Canned Tomato Juice with Salt contain 1.4 times more Carbohydrate than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Tomato Juice with Salt offer comparable quantities of Energy per 100 calories.
• 100 calories of Tomato Juice with Salt provide inadequate amounts of Omega 3
• Both Raw Baby Zucchini Squash as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 6 in 100 calories.