Comparing Nutrients in 500 calories Tomatillos VS Baby Zucchini Squash

Weight per 500 calories

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

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

Vitamins

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

Minerals

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

Tomatillos VS Baby Zucchini Squash Nutrients Per 500 Kcal

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

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

• 500 calories of Tomatillos have 1.7 times more Vitamin B3 than Baby Zucchini Squash.
• While 500 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 500 calories.

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

• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Baby Zucchini Squash provide inadequate amounts of Omega 6