Comparing Nutrients in 500 calories Baby Zucchini Squash VS Tomatillos

Weight per 500 calories

• Baby Zucchini Squash: 2381g
• Tomatillos: 1563g

Raw Tomatillos have 1.5 times more energy per unit of mass than Raw Baby Zucchini Squash, which is low in comparison to other foods. Baby Zucchini Squash having very low energy density.

Which food has more nutrients per 500 calories - Baby Zucchini Squash or Tomatillos?

Macros Ratio

	Protein	Fat	Carbs
Baby Zucchini Squash	40%	13%	47%
Tomatillos	11%	25%	64%

Macro Nutrients

	Baby Zucchini Squash	Tomatillos	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.52g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	6.18% 1.98g	6.8% 2.17g	32g per day for Men 19-50 years
Omega 3	158% 2.52g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	8.82% 1.5g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	84.7% 61.4g	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	69% 26g	78% 29.7g	38g per day for Men 19-50 years
Protein	115% 64.5g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Baby Zucchini Squash	Tomatillos	Recommended Dietary Allowance
Vitamin A	66% 595μg	10.4% 94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	57.3% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 16.8mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	175% 8.74mg	47% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.4mg	67.3% 0.88mg	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	119% 476μg	27.3% 109μg	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	902% 812mg	203% 183mg	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	NA	39.6% 5.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	132% 158μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Zucchini Squash	Tomatillos	Recommended Dietary Allowance
Calcium	50% 500mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	137% 1.23mg	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	235% 19mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	187% 786mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	104% 2.4mg	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	316% 2214mg	87% 609mg	700mg per day for Men 19-50 years
Potassium	321% 10929mg	123% 4188mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	14.2% 7.8μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	180% 19.8mg	31.3% 3.44mg	11mg per day for Men 19-50 years
Water	59.7% 2208g	38.7% 1432g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baby Zucchini Squash vs Tomatillos:

• Raw Baby Zucchini Squash has 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.
• While Raw Tomatillos contain 1.7 times more Vitamin B3 than Raw Baby Zucchini Squash.
• Both Raw Baby Zucchini Squash as well as Raw Tomatillos have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baby Zucchini Squash vs Tomatillos:

• Raw Baby Zucchini Squash has 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 Raw Baby Zucchini Squash and Raw Tomatillos have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Baby Zucchini Squash has 10.1 times more Omega 3 and 4.3 times more Protein than Raw Tomatillos.
• While Raw Tomatillos contain 1.7 times more Fat and 4.2 times more Omega 6 than Raw Baby Zucchini Squash.
• Both Raw Baby Zucchini Squash and Raw Tomatillos have similar amounts of Energy, Saturated Fat, Carbohydrate and Fiber per 500 kcal.
• Both Raw Baby Zucchini Squash as well as Raw Tomatillos have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.