Comparing Nutrients in 100 grams Baby Zucchini Squash VS 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	0.72% 21kcal	7.34% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	6.63% 0.11g	4.88% 0.078g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.063g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.1g	18% 23.3g	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	2.9% 1.1g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	4.84% 2.7g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Baby Zucchini Squash	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	7.1% 64μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.77% 0.036mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.71mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	24.5% 0.32mg	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	5% 20μg	5.75% 23μg	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	38% 34mg	113% 102mg	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	2.1% 21mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	52.6% 0.47mg	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	9.88% 0.79mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	19.3% 81mg	420mg per day for Men 19-50 years
Manganese	8.52% 0.2mg	20.3% 0.47mg	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	13.3% 93mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	46% 1565mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	7.55% 0.83mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.45% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Zucchini Squash VS Sun-dried Tomatoes, Packed In Oil per 100 g

Compare the macro and micronutrient content in 100 g of Baby Zucchini Squash versus 100 g of Sun-dried Tomatoes, Packed In Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baby Zucchini Squash vs Sun-dried Tomatoes, Packed In Oil:

• 100 g of Sun-dried Tomatoes, Packed In Oil, Drained contain 2.6 times more Vitamin A, 4.6 times more Vitamin B1, 10.6 times more Vitamin B2, 5.1 times more Vitamin B3, 1.3 times more Vitamin B5, 2.2 times more Vitamin B6 and 3 times more Vitamin C than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Sun-dried Tomatoes, Packed In Oil provide similar amounts of Vitamin B9 per 100 grams.
• 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 100 grams.

Comparing minerals per 100 grams for Baby Zucchini Squash vs Sun-dried Tomatoes, Packed In Oil:

• 100 grams of Baby Zucchini Squash have 1.7 times more Water than Sun-dried Tomatoes, Packed In Oil.
• While 100 g of Sun-dried Tomatoes, Packed In Oil, Drained contain 2.2 times more Calcium, 4.9 times more Copper, 3.4 times more Iron, 2.5 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus, 3.4 times more Potassium, 10 times more Selenium and 88.7 times more Sodium than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Sun-dried Tomatoes, Packed In Oil contain similar levels of Zinc per 100 grams.
• 100 grams of Baby Zucchini Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baby Zucchini Squash have 1.4 times more Omega 3 than Sun-dried Tomatoes, Packed In Oil.
• While 100 g of Sun-dried Tomatoes, Packed In Oil, Drained contain 10.1 times more Energy, 35.2 times more Fat, 22.8 times more Saturated Fat, 31.5 times more Omega 6, 7.5 times more Carbohydrate, 5.3 times more Fiber and 1.9 times more Protein than Raw Baby Zucchini Squash.
• 100 grams of Baby Zucchini Squash provide inadequate amounts of Energy and Omega 6