Comparing Nutrients in 1 kilogram Tomato Paste VS Tomatillos

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Tomatillos	11%	25%	64%

Macro Nutrients

	Tomato Paste	Tomatillos	Recommended Dietary Allowance
Energy	28.3% 820kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	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	145% 189g	45% 58.4g	130g per day for Men 19-50 years
Sugars	168% 122g	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	80.7% 58.5g	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	50% 19g	38g per day for Men 19-50 years
Protein	77% 43.2g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Tomatillos	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	116% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	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	30% 120μg	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	243% 219mg	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	287% 43mg	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Tomatillos	Recommended Dietary Allowance
Calcium	36% 360mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	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	373% 30mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	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	119% 830mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	79% 2680mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	20% 735g	24.8% 916g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Tomatillos per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Tomatillos:

• 1 kilogram of Tomato Paste has 12.7 times more Vitamin A, 1.4 times more Vitamin B1, 4.4 times more Vitamin B2, 1.7 times more Vitamin B3, 3.9 times more Vitamin B6, 1.7 times more Vitamin B9, 1.9 times more Vitamin C and 11.3 times more Vitamin E than Tomatillos.
• Both Tomato Paste and Tomatillos provide similar amounts of Vitamin B5 and Vitamin K per one kilogram.
• 1 kilogram of Tomatillos have insufficient amounts of Vitamin A and Vitamin B9
• Both Canned Tomato Paste as well as Raw Tomatillos have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Tomatillos:

• 1 kilogram of Tomato Paste has 5.1 times more Calcium, 4.6 times more Copper, 4.8 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 2.1 times more Phosphorus, 3.8 times more Potassium, 10.6 times more Selenium, 59 times more Sodium and 2.9 times more Zinc than Tomatillos.
• 1 kilogram of Tomatillos lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 2.6 times more Energy, 3.2 times more Carbohydrate, 3.1 times more Sugars, 2.2 times more Fiber and 4.5 times more Protein than Tomatillos.
• While 1 kg of Raw Tomatillos contains 2.6 times more Omega 6 than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 6
• 1 kilogram of Tomatillos provide inadequate amounts of Energy and Protein
• Both Canned Tomato Paste as well as Raw Tomatillos provide inadequate amounts of Omega 3 in one kilogram.