Comparing Nutrients in 14 ounces Baby Zucchini Squash VS Tomatillos

Macros Ratio

	Protein	Fat	Carbs
Baby Zucchini Squash	40%	13%	47%
Tomatillos	11%	25%	64%

Macro Nutrients

	Baby Zucchini Squash	Tomatillos	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	4.17% 4.05g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	1.72% 0.55g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.5% 12.3g	18% 23g	130g per day for Men 19-50 years
Sugars	NA	21.5% 15.6g	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	11.5% 4.37g	20% 7.54g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Baby Zucchini Squash	Tomatillos	Recommended Dietary Allowance
Vitamin A	11% 99μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.4% 0.56mg	17% 0.22mg	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	20% 79.4μg	6.95% 27.8μg	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	150% 135mg	51.6% 46.4mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	33.4% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Zucchini Squash	Tomatillos	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	35% 0.31mg	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	39% 3.14mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	26.4% 0.61mg	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	52.7% 369mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	53.6% 1822mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	9.95% 368g	9.83% 364g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baby Zucchini Squash vs Tomatillos:

• Raw Baby Zucchini Squash has 4.2 times more Vitamin A, 2.4 times more Vitamin B5, 2.5 times more Vitamin B6, 2.9 times more Vitamin B9 and 2.9 times more Vitamin C than Raw Tomatillos.
• While Raw Tomatillos contain 2.6 times more Vitamin B3 than Raw Baby Zucchini Squash.
• Both Raw Baby Zucchini Squash and Raw Tomatillos have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Raw Baby Zucchini Squash as well as Raw Tomatillos have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baby Zucchini Squash vs Tomatillos:

• Raw Baby Zucchini Squash has 3 times more Calcium, 1.2 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 1.7 times more Potassium and 3.8 times more Zinc than Raw Tomatillos.
• Both Raw Baby Zucchini Squash and Raw Tomatillos have similar amounts of Water per 14 oz.
• Both Raw Baby Zucchini Squash as well as Raw Tomatillos have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Baby Zucchini Squash has 6.6 times more Omega 3 and 2.8 times more Protein than Raw Tomatillos.
• While Raw Tomatillos contain 1.5 times more Energy, 2.6 times more Fat, 6.4 times more Omega 6, 1.9 times more Carbohydrate and 1.7 times more Fiber than Raw Baby Zucchini Squash.
• Both Raw Baby Zucchini Squash as well as Raw Tomatillos have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.