Comparing Nutrients in 300 calories Tomatillos VS Baby Zucchini Squash

Weight per 300 calories

• Tomatillos: 938g
• Baby Zucchini Squash: 1429g

Tomatillos have 1.5 times more energy per 100g than Baby Zucchini Squash. It has low energy density when compared to other foods. Raw Baby Zucchini Squash having very low energy density.

Discover which food has more nutrients per 300 calories - Tomatillos or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.86% 9.56g	5.9% 5.7g	97g per day for Men 19-50 years
Saturated Fat	4.07% 1.3g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	95% 1.5g	1.6g per day for Men 19-50 years
Omega 6	22% 3.77g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.8g	34% 44.4g	130g per day for Men 19-50 years
Sugars	51% 37g	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	47% 18g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	16% 9g	69% 38.7g	56g per day for Men 19-50 years

Vitamins

	Tomatillos	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	6.25% 56.3μg	39.7% 357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.2% 0.33mg	39.6% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	105% 5.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.4% 0.53mg	156% 2.03mg	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	16.4% 65.6μg	71.4% 286μg	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	122% 110mg	541% 487mg	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	23.8% 3.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79% 95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatillos	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	6.56% 65.6mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	82.3% 0.74mg	154% 1.4mg	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	72.7% 5.8mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	112% 471mg	420mg per day for Men 19-50 years
Manganese	62.4% 1.43mg	122% 2.8mg	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	52.2% 366mg	190% 1329mg	700mg per day for Men 19-50 years
Potassium	74% 2513mg	193% 6557mg	3400mg per day for Men 19-50 years
Selenium	8.52% 4.7μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.38mg	2.86% 43mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	108% 12mg	11mg per day for Men 19-50 years
Water	23.2% 859g	36% 1325g	3700g per day for Men 19-50 years

Tomatillos VS Baby Zucchini Squash Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomatillos or Baby Zucchini Squash?

Lets compare vitamin content per 300 calories of Tomatillos vs Baby Zucchini Squash:

• 300 calories of Tomatillos have 1.7 times more Vitamin B3 than Baby Zucchini Squash.
• While 300 kcal of Raw Baby Zucchini Squash contain 6.3 times more Vitamin A, 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 3.7 times more Vitamin B5, 3.9 times more Vitamin B6, 4.4 times more Vitamin B9 and 4.4 times more Vitamin C than Raw Tomatillos.
• Both Raw Tomatillos as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomatillos vs Baby Zucchini Squash:

• 300 kcal of Raw Baby Zucchini Squash contain 4.6 times more Calcium, 1.9 times more Copper, 1.9 times more Iron, 2.5 times more Magnesium, 2 times more Manganese, 3.6 times more Phosphorus, 2.6 times more Potassium, 5.7 times more Zinc and 1.5 times more Water than Raw Tomatillos.
• Both Tomatillos and Baby Zucchini Squash contain similar levels of Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomatillos have 1.7 times more Fat, 4.2 times more Omega 6 and 1.2 times more Carbohydrate than Baby Zucchini Squash.
• While 300 kcal of Raw Baby Zucchini Squash contain 10.1 times more Omega 3 and 4.3 times more Protein than Raw Tomatillos.
• Both Tomatillos and Baby Zucchini Squash offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Baby Zucchini Squash provide inadequate amounts of Omega 6