Comparing Nutrients in 1 pound Tomatillos VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Tomatillos	11%	25%	64%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Tomatillos	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	5% 145kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	4.77% 4.63g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.82g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	11% 14g	130g per day for Men 19-50 years
Sugars	24.6% 18g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	7.78% 4.35g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Tomatillos	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.4% 8.4mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	76.8% 1mg	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	7.94% 31.8μg	80.5% 322μg	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	59% 53mg	186% 168mg	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	11.5% 1.72mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38% 46μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatillos	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	37.8% 0.34mg	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	35% 2.8mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	75% 1.72mg	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	25.3% 177mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	35.8% 1216mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11.2% 416g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatillos VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatillos versus 1 lb of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Cooked Broccoli Raab contains 37.8 times more Vitamin A, 3.8 times more Vitamin B1, 4 times more Vitamin B2, 3 times more Vitamin B5, 3.9 times more Vitamin B6, 10.1 times more Vitamin B9, 3.2 times more Vitamin C, 6.7 times more Vitamin E and 25.3 times more Vitamin K than Raw Tomatillos.
• Both Tomatillos and Cooked Broccoli Raab provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Tomatillos have insufficient amounts of Vitamin A and Vitamin B9
• Both Raw Tomatillos as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatillos vs Cooked Broccoli Raab:

• 1 lb of Cooked Broccoli Raab contains 16.9 times more Calcium, 2 times more Iron, 1.4 times more Magnesium, 2.5 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, 2.6 times more Selenium, 56 times more Sodium and 2.5 times more Zinc than Raw Tomatillos.
• Both Tomatillos and Cooked Broccoli Raab contain similar levels of Copper and Water per one pound.
• 1 pound of Tomatillos lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomatillos has 13 times more Omega 6, 1.9 times more Carbohydrate and 6.3 times more Sugars than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 12.6 times more Omega 3, 1.5 times more Fiber and 4 times more Protein than Raw Tomatillos.
• 1 pound of Tomatillos provide inadequate amounts of Omega 3 and Protein
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Omega 6
• Both Raw Tomatillos as well as Cooked Broccoli Raab provide inadequate amounts of Energy in one pound.