Comparing Nutrients in 1 pound Tomatillos VS Tomato Paste

Macros Ratio

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

Macro Nutrients

	Tomatillos	Tomato Paste	Recommended Dietary Allowance
Energy	5% 145kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	4.77% 4.63g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.82g	4.06% 0.69g	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	66% 85.8g	130g per day for Men 19-50 years
Sugars	24.6% 18g	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	49% 18.6g	38g per day for Men 19-50 years
Protein	7.78% 4.35g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Tomatillos	Tomato Paste	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.4% 8.4mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	75.4% 0.98mg	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	13.6% 54.4μg	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	110% 99mg	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	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38% 46μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatillos	Tomato Paste	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	184% 1.66mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	59.6% 1.37mg	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	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	35.8% 1216mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11.2% 416g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatillos VS Tomato Paste per 1 lb

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

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

• 1 lb of Canned Tomato Paste contains 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 Raw Tomatillos.
• Both Tomatillos and Tomato Paste provide similar amounts of Vitamin B5 and Vitamin K per one pound.
• 1 pound of Tomatillos have insufficient amounts of Vitamin A and Vitamin B9
• Both Raw Tomatillos as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatillos vs Tomato Paste:

• 1 pound of Tomatillos has 1.2 times more Water than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 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 Raw Tomatillos.
• 1 pound of Tomatillos lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomatillos has 2.6 times more Omega 6 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 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 Raw Tomatillos.
• 1 pound of Tomatillos provide inadequate amounts of Energy and Protein
• 1 pound of Tomato Paste provide inadequate amounts of Omega 6
• Both Raw Tomatillos as well as Canned Tomato Paste provide inadequate amounts of Omega 3 in one pound.