Comparing Nutrients in 1 pound Broccoli VS Tomatillos

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Tomatillos	11%	25%	64%

Macro Nutrients

	Broccoli	Tomatillos	Recommended Dietary Allowance
Energy	5.3% 154kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	4.77% 4.63g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	10.7% 1.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	24.6% 18g	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	23% 12.8g	7.78% 4.35g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Tomatillos	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	52.4% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	19.5% 0.25mg	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	71.4% 286μg	7.94% 31.8μg	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	450% 405mg	59% 53mg	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	23.6% 3.54mg	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	38% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Tomatillos	Recommended Dietary Allowance
Calcium	21.3% 213mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	40% 0.36mg	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	41.4% 3.3mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	30% 0.69mg	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	42.8% 299mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	11% 405g	11.2% 416g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Tomatillos:

• Raw Broccoli has 5.2 times more Vitamin A, 1.6 times more Vitamin B1, 3.3 times more Vitamin B2, 3.8 times more Vitamin B5, 3.1 times more Vitamin B6, 9 times more Vitamin B9, 7.6 times more Vitamin C, 2.1 times more Vitamin E and 10.1 times more Vitamin K than Raw Tomatillos.
• While Raw Tomatillos contain 2.9 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Raw Tomatillos have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Tomatillos:

• Raw Broccoli has 6.7 times more Calcium, 1.4 times more Manganese, 1.7 times more Phosphorus, 5 times more Selenium, 33 times more Sodium and 1.9 times more Zinc than Raw Tomatillos.
• While Raw Tomatillos contain 1.6 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Raw Tomatillos have similar amounts of Iron, Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 3.9 times more Omega 3, 1.4 times more Fiber and 2.9 times more Protein than Raw Tomatillos.
• While Raw Tomatillos contain 2.8 times more Fat, 8.2 times more Omega 6 and 2.3 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Raw Tomatillos have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Raw Broccoli as well as Raw Tomatillos have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.