Comparing Nutrients in 14 ounces Tomatillos VS Sun-dried Tomatoes, Packed In Oil

Macros Ratio

	Protein	Fat	Carbs
Tomatillos	11%	25%	64%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Tomatillos	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	4.38% 127kcal	29% 845kcal	2900kcal per day for Men 19-50 years
Fat	4.17% 4.05g	57.6% 56g	97g per day for Men 19-50 years
Saturated Fat	1.72% 0.55g	23.5% 7.5g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	46.3% 7.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	71.2% 93g	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	60.6% 23g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Tomatillos	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	97% 1.27mg	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	23% 91μg	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	449% 404mg	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	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	209% 1.88mg	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	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	80.4% 1.85mg	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	79% 552mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	183% 6211mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	70.4% 1056mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	9.83% 364g	5.77% 214g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatillos VS Sun-dried Tomatoes, Packed In Oil per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatillos versus 14 oz of Sun-dried Tomatoes, Packed In Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatillos vs Sun-dried Tomatoes, Packed In Oil:

• 14 oz of Sun-dried Tomatoes, Packed In Oil, Drained contain 10.7 times more Vitamin A, 4.4 times more Vitamin B1, 10.9 times more Vitamin B2, 2 times more Vitamin B3, 3.2 times more Vitamin B5, 5.7 times more Vitamin B6, 3.3 times more Vitamin B9 and 8.7 times more Vitamin C than Raw Tomatillos.
• 14 ounces of Tomatillos have insufficient amounts of Vitamin A and Vitamin B9
• Both Raw Tomatillos as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatillos vs Sun-dried Tomatoes, Packed In Oil:

• 14 ounces of Tomatillos have 1.7 times more Water than Sun-dried Tomatoes, Packed In Oil.
• While 14 oz of Sun-dried Tomatoes, Packed In Oil, Drained contain 6.7 times more Calcium, 6 times more Copper, 4.3 times more Iron, 4.1 times more Magnesium, 3 times more Manganese, 3.6 times more Phosphorus, 5.8 times more Potassium, 6 times more Selenium, 266 times more Sodium and 3.5 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 oz of Sun-dried Tomatoes, Packed In Oil, Drained contain 6.7 times more Energy, 13.8 times more Fat, 13.6 times more Saturated Fat, 4.9 times more Omega 3, 4.9 times more Omega 6, 4 times more Carbohydrate, 3.1 times more Fiber and 5.3 times more Protein than Raw Tomatillos.
• 14 ounces of Tomatillos provide inadequate amounts of Energy, Omega 3 and Protein