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

Vitamins

	Tomatillos	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	27.8% 250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	44% 7.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	109% 1.42mg	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	17.5% 70μg	50% 200μg	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	130% 117mg	379% 341mg	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	25.3% 3.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84% 101μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Tomatillos VS Baby Zucchini Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomatillos versus 1 kg of Baby Zucchini Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomatillos vs Baby Zucchini Squash:

• 1 kilogram of Tomatillos has 2.6 times more Vitamin B3 than Baby Zucchini Squash.
• While 1 kg of Raw Baby Zucchini Squash contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Tomatillos vs Baby Zucchini Squash:

• 1 kg of Raw Baby Zucchini Squash contains 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 one kilogram.
• 1 kilogram of Tomatillos lack sufficient amounts of Calcium
• Both Raw Tomatillos as well as Raw Baby Zucchini Squash lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomatillos has 6.4 times more Omega 6, 1.9 times more Carbohydrate and 1.7 times more Fiber than Baby Zucchini Squash.
• While 1 kg of Raw Baby Zucchini Squash contains 6.6 times more Omega 3 and 2.8 times more Protein than Raw Tomatillos.
• 1 kilogram of Tomatillos provide inadequate amounts of Omega 3 and Protein
• 1 kilogram 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 one kilogram.