Comparing Nutrients in 14 ounces Tomatillos VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatillos	11%	25%	64%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tomatillos	California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	4.17% 4.05g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.72% 0.55g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	183% 237g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	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	20% 7.54g	260% 99g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Tomatillos	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	121% 1.58mg	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	6.95% 27.8μg	391% 1564μg	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	51.6% 46.4mg	20% 18mg	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	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.4% 40μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatillos	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	485% 4.37mg	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	30.8% 2.46mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	173% 3.97mg	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	22% 155mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	92% 10mg	11mg per day for Men 19-50 years
Water	9.83% 364g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatillos VS California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatillos versus 14 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatillos vs California Red Kidney Beans:

• 14 ounces of Tomatillos have 2.6 times more Vitamin C than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 12 times more Vitamin B1, 6.3 times more Vitamin B2, 5.2 times more Vitamin B5, 7.1 times more Vitamin B6 and 56.3 times more Vitamin B9 than Raw Tomatillos.
• Both Tomatillos and California Red Kidney Beans provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Tomatillos have insufficient amounts of Vitamin B9
• Both Raw Tomatillos as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatillos vs California Red Kidney Beans:

• 14 ounces of Tomatillos have 7.8 times more Water than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 27.9 times more Calcium, 13.9 times more Copper, 15.1 times more Iron, 8 times more Magnesium, 6.5 times more Manganese, 10.4 times more Phosphorus, 5.6 times more Potassium, 6.4 times more Selenium and 11.6 times more Zinc than Raw Tomatillos.
• 14 ounces of Tomatillos lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomatillos have 7.4 times more Omega 6 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 10.3 times more Energy, 5.3 times more Omega 3, 10.2 times more Carbohydrate, 13.1 times more Fiber and 25.4 times more Protein than Raw Tomatillos.
• 14 ounces of Tomatillos provide inadequate amounts of Energy, Omega 3 and Protein
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6