Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Tomatillos

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Tomatillos	11%	25%	64%

Macro Nutrients

	Baked Potato Flesh	Tomatillos	Recommended Dietary Allowance
Energy	32% 930kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	23.6% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	45% 58.4g	130g per day for Men 19-50 years
Sugars	23.4% 17g	54.2% 39.3g	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	39.5% 15g	50% 19g	38g per day for Men 19-50 years
Protein	35% 19.6g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Tomatillos	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	116% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	43% 0.56mg	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	22.5% 90μg	17.5% 70μg	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	142% 128mg	130% 117mg	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	2.67% 0.4mg	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Tomatillos	Recommended Dietary Allowance
Calcium	5% 50mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	87.8% 0.79mg	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	43.8% 3.5mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	66.5% 1.53mg	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	71.4% 500mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	79% 2680mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	20.4% 754g	24.8% 916g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Tomatillos per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Flesh versus 1 kg of Tomatillos to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Tomatillos:

• 1 kilogram of Baked Potato Flesh has 2.4 times more Vitamin B1, 3.7 times more Vitamin B5, 5.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Tomatillos.
• While 1 kg of Raw Tomatillos contains 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 9.5 times more Vitamin E and 33.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Tomatillos provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 1 kilogram of Tomatillos have insufficient amounts of Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Raw Tomatillos have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Tomatillos:

• 1 kilogram of Baked Potato Flesh has 2.7 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Zinc than Tomatillos.
• While 1 kg of Raw Tomatillos contains 1.8 times more Iron than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Tomatillos contain similar levels of Manganese and Water per one kilogram.
• Both Baked Potatoes Flesh no Salt as well as Raw Tomatillos lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 2.9 times more Energy, 3.7 times more Carbohydrate and 2 times more Protein than Tomatillos.
• While 1 kg of Raw Tomatillos contains 12.6 times more Omega 6, 2.3 times more Sugars and 1.3 times more Fiber than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 6
• 1 kilogram of Tomatillos provide inadequate amounts of Energy and Protein
• Both Baked Potatoes Flesh no Salt as well as Raw Tomatillos provide inadequate amounts of Omega 3 in one kilogram.