Comparing Nutrients in 1 pound Tomatillos VS Baked Potato Flesh

Macros Ratio

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

Macro Nutrients

	Tomatillos	Baked Potato Flesh	Recommended Dietary Allowance
Energy	5% 145kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	4.77% 4.63g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.82g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	75% 98g	130g per day for Men 19-50 years
Sugars	24.6% 18g	10.6% 7.7g	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	22.7% 8.6g	18% 6.8g	38g per day for Men 19-50 years
Protein	7.78% 4.35g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Tomatillos	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.4% 8.4mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	105% 1.37mg	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	7.94% 31.8μg	10.2% 41μg	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	59% 53mg	64.5% 58mg	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	11.5% 1.72mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38% 46μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatillos	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	108% 0.98mg	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	35% 2.8mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	31.8% 0.73mg	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	25.3% 177mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	35.8% 1216mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.2% 416g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatillos VS Baked Potato Flesh per 1 lb

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

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

• 1 pound of Tomatillos has 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 Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 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 Raw Tomatillos.
• Both Tomatillos and Baked Potato Flesh provide similar amounts of Vitamin C per one pound.
• 1 pound of Tomatillos have insufficient amounts of Vitamin B9
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Raw Tomatillos as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Tomatillos has 1.8 times more Iron and 1.2 times more Water than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.7 times more Copper, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Zinc than Raw Tomatillos.
• Both Tomatillos and Baked Potato Flesh contain similar levels of Magnesium and Manganese per one pound.
• Both Raw Tomatillos as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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