Comparing Nutrients in 14 ounces Tomatillos VS Baby Zucchini Squash

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Tomatillos VS Baby Zucchini Squash per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatillos versus 14 oz of Baby Zucchini Squash to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Tomatillos have 2.6 times more Vitamin B3 than Baby Zucchini Squash.
• While 14 oz of Raw Baby Zucchini Squash contain 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.
• Both Tomatillos and Baby Zucchini Squash provide similar amounts of Vitamin B1 and Vitamin B2 per 14 ounces.
• 14 ounces of Tomatillos have insufficient amounts of Vitamin A and Vitamin B9
• Both Raw Tomatillos as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 oz of Raw Baby Zucchini Squash contain 3 times more Calcium, 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 Tomatillos and Baby Zucchini Squash contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Tomatillos lack sufficient amounts of Calcium
• Both Raw Tomatillos as well as Raw Baby Zucchini Squash lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomatillos have 6.4 times more Omega 6, 1.9 times more Carbohydrate and 1.7 times more Fiber than Baby Zucchini Squash.
• While 14 oz of Raw Baby Zucchini Squash contain 6.6 times more Omega 3 and 2.8 times more Protein than Raw Tomatillos.
• 14 ounces of Tomatillos provide inadequate amounts of Omega 3 and Protein
• 14 ounces of Baby Zucchini Squash provide inadequate amounts of Omega 6
• Both Raw Tomatillos as well as Raw Baby Zucchini Squash provide inadequate amounts of Energy in 14 ounces.