Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Tomatillos

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Tomatillos	11%	25%	64%

Macro Nutrients

	Stewed Canned Tomatoes	Tomatillos	Recommended Dietary Allowance
Energy	4.07% 118kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	4.77% 4.63g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	10.7% 1.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	22% 16g	24.6% 18g	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	11.8% 8.53g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	7.78% 4.35g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Tomatillos	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	52.4% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	19.5% 0.25mg	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	5.67% 22.7μg	7.94% 31.8μg	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	40% 36mg	59% 53mg	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% 3.76mg	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	38% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Tomatillos	Recommended Dietary Allowance
Calcium	15.4% 154mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	40% 0.36mg	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	75.4% 6.03mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	30% 0.69mg	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	13% 91mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.2% 416g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Tomatillos per 1 lb

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

Lets compare vitamin content per 1 pound of Stewed Canned Tomatoes vs Tomatillos:

• 1 pound of Stewed Canned Tomatoes has 2.2 times more Vitamin E than Tomatillos.
• While 1 lb of Raw Tomatillos contains 2.6 times more Vitamin B3, 1.3 times more Vitamin B5, 3.3 times more Vitamin B6, 1.5 times more Vitamin C and 4.2 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Tomatillos provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Tomatillos have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Tomatillos:

• 1 pound of Stewed Canned Tomatoes has 4.9 times more Calcium, 1.4 times more Copper, 2.1 times more Iron and 221 times more Sodium than Tomatillos.
• While 1 lb of Raw Tomatillos contains 1.7 times more Magnesium, 2.6 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Tomatillos contain similar levels of Water per one pound.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 1 pound of Tomatillos lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Tomatillos lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Tomatillos contains 5.4 times more Omega 6 and 1.9 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Tomatillos offer comparable quantities of Carbohydrate and Sugars per one pound.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Omega 6
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Tomatillos provide inadequate amounts of Energy, Omega 3 and Protein in one pound.