Comparing Nutrients in 1 kilogram Tomatillos VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tomatillos	11%	25%	64%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Tomatillos	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11% 320kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	23.6% 4g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.4g	158% 206g	130g per day for Men 19-50 years
Sugars	54.2% 39.3g	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	50% 19g	303% 115g	38g per day for Men 19-50 years
Protein	17% 9.6g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Tomatillos	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	619% 8.05mg	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	17.5% 70μg	595% 2380μg	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	130% 117mg	15.6% 14mg	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	25.3% 3.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84% 101μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatillos	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7% 70mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	2038% 18.3mg	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	77.5% 6.2mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	919% 21mg	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	55.7% 390mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	79% 2680mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	482% 53mg	11mg per day for Men 19-50 years
Water	24.8% 916g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatillos VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomatillos versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomatillos vs Toasted Sunflower Seeds:

• 1 kilogram of Tomatillos has 8.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 7.4 times more Vitamin B1, 8.1 times more Vitamin B2, 2.3 times more Vitamin B3, 47.1 times more Vitamin B5, 14.4 times more Vitamin B6 and 34 times more Vitamin B9 than Raw Tomatillos.
• 1 kilogram of Tomatillos have insufficient amounts of Vitamin B9
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Tomatillos as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomatillos vs Toasted Sunflower Seeds:

• 1 kilogram of Tomatillos has 91.6 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 8.1 times more Calcium, 23.2 times more Copper, 11 times more Iron, 6.5 times more Magnesium, 13.8 times more Manganese, 29.7 times more Phosphorus, 1.8 times more Potassium and 24.1 times more Zinc than Raw Tomatillos.
• 1 kilogram of Tomatillos lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 19.3 times more Energy, 55.7 times more Fat, 42.8 times more Saturated Fat, 4.9 times more Omega 3, 93 times more Omega 6, 3.5 times more Carbohydrate, 6.1 times more Fiber and 17.9 times more Protein than Raw Tomatillos.
• 1 kilogram of Tomatillos provide inadequate amounts of Energy, Omega 3 and Protein