Comparing Nutrients in 1 pound Tomatillos VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Tomatillos	11%	25%	64%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Tomatillos	Broccoli Raab	Recommended Dietary Allowance
Energy	5% 145kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.77% 4.63g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.82g	0.77% 0.13g	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	9.94% 13g	130g per day for Men 19-50 years
Sugars	24.6% 18g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	7.78% 4.35g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Tomatillos	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.4% 8.4mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38% 46μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatillos	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	35.8% 1216mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11.2% 416g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatillos VS Broccoli Raab per 1 lb

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

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

• 1 pound of Tomatillos has 1.5 times more Vitamin B3 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 21.8 times more Vitamin A, 3.7 times more Vitamin B1, 3.7 times more Vitamin B2, 2.1 times more Vitamin B5, 3.1 times more Vitamin B6, 11.9 times more Vitamin B9, 1.7 times more Vitamin C, 4.3 times more Vitamin E and 22.2 times more Vitamin K than Raw Tomatillos.
• 1 pound of Tomatillos have insufficient amounts of Vitamin A and Vitamin B9
• Both Raw Tomatillos as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatillos vs Broccoli Raab:

• 1 pound of Tomatillos has 1.9 times more Copper and 1.4 times more Potassium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 15.4 times more Calcium, 3.5 times more Iron, 2.6 times more Manganese, 1.9 times more Phosphorus, 33 times more Sodium and 3.5 times more Zinc than Raw Tomatillos.
• Both Tomatillos and Broccoli Raab contain similar levels of Magnesium and Water per one pound.
• 1 pound of Tomatillos lack sufficient amounts of Calcium
• Both Raw Tomatillos as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomatillos has 13.9 times more Omega 6, 2 times more Carbohydrate and 10.3 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 11.8 times more Omega 3, 1.4 times more Fiber and 3.3 times more Protein than Raw Tomatillos.
• 1 pound of Tomatillos provide inadequate amounts of Omega 3 and Protein
• 1 pound of Broccoli Raab provide inadequate amounts of Omega 6
• Both Raw Tomatillos as well as Raw Broccoli Raab provide inadequate amounts of Energy in one pound.