Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Tomatillos

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Tomatillos	11%	25%	64%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Tomatillos	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	4.77% 4.63g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	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	14% 18g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	7.78% 4.35g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Tomatillos	Recommended Dietary Allowance
Vitamin A	12% 109μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	52.4% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	38% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Tomatillos	Recommended Dietary Allowance
Calcium	5% 50mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	38.6% 3.1mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	18% 127mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.2% 416g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Tomatillos per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Ripe Red 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 Cooked Ripe Red Tomatoes vs Tomatillos:

• 1 pound of Cooked Ripe Red Tomatoes has 4 times more Vitamin A, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9, 1.9 times more Vitamin C and 1.5 times more Vitamin E than Tomatillos.
• While 1 lb of Raw Tomatillos contains 1.6 times more Vitamin B2, 3.5 times more Vitamin B3 and 3.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Tomatillos provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Tomatillos have insufficient amounts of Vitamin A and Vitamin B9
• Both Cooked Ripe Red Tomatoes as well as Raw Tomatillos have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Tomatillos:

• 1 lb of Raw Tomatillos contains 2.2 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Tomatillos contain similar levels of Copper, Iron, Potassium and Water per one pound.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc
• Both Cooked Ripe Red Tomatoes as well as Raw Tomatillos lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Tomatillos contains 9.6 times more Omega 6, 1.5 times more Carbohydrate, 1.6 times more Sugars and 2.7 times more Fiber than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 6 and Fiber
• Both Cooked Ripe Red Tomatoes as well as Raw Tomatillos provide inadequate amounts of Energy, Omega 3 and Protein in one pound.