Comparing Nutrients in 1 pound Tomatoes VS Tomatillos

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Tomatillos	11%	25%	64%

Macro Nutrients

	Tomatoes	Tomatillos	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	4.77% 4.63g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	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	2.13% 0.36g	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	13.6% 17.6g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	7.13% 4g	7.78% 4.35g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Tomatillos	Recommended Dietary Allowance
Vitamin A	21% 191μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	52.4% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	38% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Tomatillos	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	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	11.6% 429g	11.2% 416g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 7 times more Vitamin A, 1.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 1.4 times more Vitamin E than Raw Tomatillos.
• While Raw Tomatillos contain 1.8 times more Vitamin B2, 3.1 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.3 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Tomatillos have similar amounts of Vitamin B1 and Vitamin C per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Tomatillos have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Tomatillos:

• Raw Ripe Red Tomatoes have 1.4 times more Calcium than Raw Tomatillos.
• While Raw Tomatillos contain 1.3 times more Copper, 2.3 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus and 1.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Tomatillos have similar amounts of Potassium and Water per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Tomatillos have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Tomatillos contain 1.8 times more Energy, 5.1 times more Fat, 5.3 times more Omega 3, 5 times more Omega 6, 1.5 times more Carbohydrate, 1.5 times more Sugars and 1.6 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Tomatillos have similar amounts of Protein per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Tomatillos have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.