Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Tomatillos

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Tomatillos	11%	25%	64%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Tomatillos	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	4.17% 4.05g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.72% 0.55g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	18% 23g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	21.5% 15.6g	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	7.17% 5.2g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	20% 7.54g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Tomatillos	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	17% 0.22mg	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	13% 51.6μg	6.95% 27.8μg	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	101% 90mg	51.6% 46.4mg	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	15% 2.22mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	33.4% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Tomatillos	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	35% 0.31mg	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	33.7% 2.7mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	26.4% 0.61mg	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	16% 111mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	10% 374g	9.83% 364g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Tomatillos:

• Cooked Ripe Red Tomatoes have 4 times more Vitamin A, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9, 1.9 times more Vitamin C and 1.5 times more Vitamin E than Raw Tomatillos.
• While Raw Tomatillos contain 1.6 times more Vitamin B2, 3.5 times more Vitamin B3 and 3.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Tomatillos have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Tomatillos have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Tomatillos:

• Cooked Ripe Red Tomatoes have 1.6 times more Calcium than Raw Tomatillos.
• While Raw Tomatillos contain 2.2 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Tomatillos have similar amounts of Copper, Iron, Potassium and Water per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Tomatillos have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Tomatillos contain 1.8 times more Energy, 9.3 times more Fat, 8 times more Omega 3, 9.6 times more Omega 6, 1.5 times more Carbohydrate, 1.6 times more Sugars and 2.7 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Tomatillos have similar amounts of Protein per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Tomatillos have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.