Comparing Nutrients in 500 calories Baby Zucchini SquashVS Tomatoes in Juice with Salt

Weight per 500 calories

Baby Zucchini Squash

2381g

Tomatoes in Juice with Salt

3125g

Baby Zucchini Squash has 1.3 times more energy per 100g than Tomatoes in Juice with Salt. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Baby Zucchini Squash or Tomatoes in Juice with Salt?

Macros Ratio

Protein Fat Carbs

Baby Zucchini Squash

40%

13%

47%

Tomatoes in Juice with Salt

16%

12%

72%

500 kcal ▼

Macro Nutrients

Baby Zucchini Squashvs Tomatoes in Juice with Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.8%9.52g

Fat

8.05%7.8g

9.52 gvs7.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.18%1.98g

Saturated Fat

3.32%1.06g

1.98 gvs1.06 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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158%2.52g

Omega 3

7.8%0.13g

2.52 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.82%1.5g

Omega 6

18%3.03g

1.5 gvs3.03 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57%74g

Carbohydrate

83.4%108g

74 gvs108 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

110%79.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs79.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

56.5%41g

≤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]

NA gvs41 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%38.8g

NA gvs38.8 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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69%26g

Fiber

156%59.4g

26 gvs59.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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115%64.5g

Protein

44%24.7g

64.5 gvs24.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baby Zucchini Squashvs Tomatoes in Juice with Salt

66%595μg

Vitamin A

69.4%625μg

RAE, retinol activity equivalents

595 μgvs625 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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83.3%1mg

Vitamin B1

1497%18mg

Thiamine

1 mgvs18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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66%0.86mg

Vitamin B2

132%1.7mg

Riboflavin

0.86 mgvs1.7 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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105%16.8mg

Vitamin B3

139%22.3mg

Niacin, nicotinic acid, niacinamide

16.8 mgvs22.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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175%8.74mg

Vitamin B5

73%3.66mg

Pantothenic acid

8.74 mgvs3.66 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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260%3.4mg

Vitamin B6

267%3.47mg

Pyridoxine

3.4 mgvs3.47 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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119%476μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

476 μgvs250 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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902%812mg

Vitamin C

438%394mg

Ascorbic acid

812 mgvs394 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

NA mgvs18.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

67.7%81.3μg

Phytomenadione or phylloquinone

NA μgvs81.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baby Zucchini Squashvs Tomatoes in Juice with Salt

50%500mg

Calcium

103%1031mg

500 mgvs1031 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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257%2.3mg

Copper

181%1.63mg

2.3 mgvs1.63 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

4%159μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs159 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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235%19mg

Iron

223%18mg

19 mgvs18 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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187%786mg

Magnesium

74.4%313mg

786 mgvs313 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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203%4.67mg

Manganese

92%2.13mg

4.67 mgvs2.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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316%2214mg

Phosphorus

76%531mg

2214 mgvs531 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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321%10929mg

Potassium

176%5969mg

10929 mgvs5969 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13%7.14μg

Selenium

39.8%22μg

7.14 μgvs22 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.76%71.4mg

Sodium

240%3594mg

71.4 mgvs3594 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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180%19.8mg

Zinc

34%3.75mg

19.8 mgvs3.75 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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59.7%2208g

Water

80%2961g

2208 gvs2961 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Baby Zucchini Squash vs Tomatoes in Juice with Salt:

Raw Baby Zucchini Squash has 2.4 times more Vitamin B5, 1.9 times more Vitamin B9 and 2.1 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 18 times more Vitamin B1, 2 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Baby Zucchini Squash.
Both Raw Baby Zucchini Squash and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin A and Vitamin B6 per 500 kcal.
Both Raw Baby Zucchini Squash as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baby Zucchini Squash vs Tomatoes in Juice with Salt:

Raw Baby Zucchini Squash has 1.4 times more Copper, 2.5 times more Magnesium, 2.2 times more Manganese, 4.2 times more Phosphorus, 1.8 times more Potassium and 5.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.1 times more Calcium, 3.1 times more Selenium, 50.3 times more Sodium and 1.3 times more Water than Raw Baby Zucchini Squash.
Both Raw Baby Zucchini Squash and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Baby Zucchini Squash has 1.2 times more Fat, 1.9 times more Saturated Fat, 20.2 times more Omega 3 and 2.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2 times more Omega 6, 1.5 times more Carbohydrate and 2.3 times more Fiber than Raw Baby Zucchini Squash.
Both Raw Baby Zucchini Squash and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy per 500 kcal.
Both Raw Baby Zucchini Squash as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baby Zucchini SquashVS TomatillosTomatoes in Juice with SaltVS TomatillosBaby Zucchini SquashVS Stewed Canned TomatoesTomatoes in Juice with SaltVS Stewed Canned Tomatoes

Compare Foods

Comparing Nutrients in 500 calories Baby Zucchini SquashVS Tomatoes in Juice with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Baby Zucchini Squash or Tomatoes in Juice with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: