Comparing Nutrients in 500 calories Tomatillos VS Sun-dried Tomatoes, Packed In Oil

Weight per 500 calories

• Tomatillos: 1563g
• Sun-dried Tomatoes, Packed In Oil: 235g

Sun-dried Tomatoes, Packed In Oil, Drained have 6.7 times more energy per unit of mass than Raw Tomatillos, which is above average in comparison to other foods. Tomatillos having low energy density.

Which food has more nutrients per 500 calories - Tomatillos or Sun-dried Tomatoes, Packed In Oil?

Macros Ratio

	Protein	Fat	Carbs
Tomatillos	11%	25%	64%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Tomatillos	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.17g	14% 4.44g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	27.4% 4.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	42% 54.8g	130g per day for Men 19-50 years
Sugars	84.7% 61.4g	NA	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	78% 29.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	26.8% 15g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Tomatillos	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	10.4% 94μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.3% 0.69mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	69% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	53.3% 8.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.34mg	22.5% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.3% 0.88mg	57.6% 0.75mg	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	27.3% 109μg	13.5% 54μg	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	203% 183mg	266% 239mg	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	39.6% 5.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	132% 158μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatillos	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	11% 109mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	123% 1.1mg	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	121% 9.7mg	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	45.3% 190mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	47.6% 1.1mg	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	87% 609mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	123% 4188mg	108% 3674mg	3400mg per day for Men 19-50 years
Selenium	14.2% 7.8μg	13% 7.04μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	41.6% 624mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.44mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	38.7% 1432g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatillos vs Sun-dried Tomatoes, Packed In Oil:

• Raw Tomatillos have 1.5 times more Vitamin B1, 3.4 times more Vitamin B3, 2.1 times more Vitamin B5 and 2 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 1.6 times more Vitamin A, 1.6 times more Vitamin B2 and 1.3 times more Vitamin C than Raw Tomatillos.
• Both Raw Tomatillos and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Tomatillos as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatillos vs Sun-dried Tomatoes, Packed In Oil:

• Raw Tomatillos have 1.5 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus, 1.9 times more Zinc and 11.3 times more Water than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 40 times more Sodium than Raw Tomatillos.
• Both Raw Tomatillos and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Calcium, Copper, Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Tomatillos have 1.4 times more Omega 3, 1.4 times more Omega 6, 1.7 times more Carbohydrate, 2.2 times more Fiber and 1.3 times more Protein than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 2.1 times more Fat and 2 times more Saturated Fat than Raw Tomatillos.
• Both Raw Tomatillos and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Energy per 500 kcal.
• Both Raw Tomatillos as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.