Comparing Nutrients in 7 ounces Tomatillos VS 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	2.2% 63.5kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.9% 11.6g	4.75% 6.17g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	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	9.92% 3.77g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	9.6% 5.38g	56g per day for Men 19-50 years

Vitamins

	Tomatillos	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	8.74% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	21.7% 0.28mg	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	3.47% 14μg	9.92% 39.7μg	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	25.8% 23.2mg	75% 67.7mg	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	5.03% 0.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatillos	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	21.4% 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	15.4% 1.23mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	17% 0.39mg	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	11% 77.4mg	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatillos VS Baby Zucchini Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatillos versus 7 oz of Baby Zucchini Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatillos vs Baby Zucchini Squash:

• 7 ounces of Tomatillos have 2.6 times more Vitamin B3 than Baby Zucchini Squash.
• While 7 oz of Raw Baby Zucchini Squash contain 4.2 times more Vitamin A, 2.4 times more Vitamin B5, 2.5 times more Vitamin B6, 2.9 times more Vitamin B9 and 2.9 times more Vitamin C than Raw Tomatillos.
• Both Tomatillos and Baby Zucchini Squash provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Tomatillos have insufficient amounts of Vitamin A and Vitamin B9
• Both Raw Tomatillos as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatillos vs Baby Zucchini Squash:

• 7 oz of Raw Baby Zucchini Squash contain 3 times more Calcium, 1.3 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 1.7 times more Potassium and 3.8 times more Zinc than Raw Tomatillos.
• Both Tomatillos and Baby Zucchini Squash contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Tomatillos lack sufficient amounts of Calcium
• Both Raw Tomatillos as well as Raw Baby Zucchini Squash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomatillos have 6.4 times more Omega 6, 1.9 times more Carbohydrate and 1.7 times more Fiber than Baby Zucchini Squash.
• While 7 oz of Raw Baby Zucchini Squash contain 6.6 times more Omega 3 and 2.8 times more Protein than Raw Tomatillos.
• 7 ounces of Tomatillos provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Baby Zucchini Squash provide inadequate amounts of Omega 6
• Both Raw Tomatillos as well as Raw Baby Zucchini Squash provide inadequate amounts of Energy in seven ounces.