Comparing Nutrients in 100 grams 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	1.1% 32kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	1.05% 1.02g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	6.63% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	0.37% 0.063g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.84g	2.4% 3.1g	130g per day for Men 19-50 years
Sugars	5.42% 3.93g	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	5% 1.9g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	1.7% 0.96g	4.84% 2.7g	56g per day for Men 19-50 years

Vitamins

	Tomatillos	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	2.78% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	3.5% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.85mg	4.4% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	7.34% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	11% 0.14mg	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	1.75% 7μg	5% 20μg	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	13% 11.7mg	38% 34mg	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	2.53% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.4% 10μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatillos	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	0.7% 7mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	8.78% 0.079mg	10.8% 0.097mg	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	7.75% 0.62mg	9.88% 0.79mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	6.65% 0.15mg	8.52% 0.2mg	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	5.57% 39mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	7.55% 0.83mg	11mg per day for Men 19-50 years
Water	2.48% 92g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatillos vs Baby Zucchini Squash:

• Raw Tomatillos have 2.6 times more Vitamin B3 than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 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 Raw Tomatillos and Raw Baby Zucchini Squash have similar amounts of Vitamin B1 and Vitamin B2 per 100 g.
• Both Raw Tomatillos as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatillos vs Baby Zucchini Squash:

• Raw Baby Zucchini Squash contains 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 Raw Tomatillos and Raw Baby Zucchini Squash have similar amounts of Copper and Water per 100 g.
• Both Raw Tomatillos as well as Raw Baby Zucchini Squash have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Tomatillos have 1.5 times more Energy, 2.6 times more Fat, 6.4 times more Omega 6, 1.9 times more Carbohydrate and 1.7 times more Fiber than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 6.6 times more Omega 3 and 2.8 times more Protein than Raw Tomatillos.
• Both Raw Tomatillos as well as Raw Baby Zucchini Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.