Comparing Nutrients in 1 kilogram 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	7.24% 210kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	66.3% 1.06g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	23.6% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	45% 58.4g	130g per day for Men 19-50 years
Sugars	NA	54.2% 39.3g	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	29% 11g	50% 19g	38g per day for Men 19-50 years
Protein	48.4% 27g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Baby Zucchini Squash	Tomatillos	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.05mg	116% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.42mg	43% 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	50% 200μg	17.5% 70μg	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	379% 341mg	130% 117mg	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	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Zucchini Squash	Tomatillos	Recommended Dietary Allowance
Calcium	21% 210mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	87.8% 0.79mg	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	99% 7.9mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	85.2% 1.96mg	66.5% 1.53mg	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	133% 930mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	79% 2680mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	25% 927g	24.8% 916g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Baby Zucchini Squash as well as Raw Tomatillos have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.
• Both Raw Baby Zucchini Squash as well as Raw Tomatillos have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.