Comparing Nutrients in 100 calories Tomatoes VS Dried Beechnuts

Weight per 100 calories

• Tomatoes: 556g
• Dried Beechnuts: 17.4g

Dried Beechnuts have 32 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very high in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Tomatoes or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Tomatoes	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	8.95% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	18.4% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	18.8% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	4.47% 5.8g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	10.5% 7.6g	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	% 6.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	NA	38g per day for Men 19-50 years
Protein	8.73% 4.9g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	26% 233μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	4.95% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	0.95% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	9.13% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	4.9% 19.6μg	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	84.6% 76mg	3% 2.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Dried Beechnuts	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	0.017% 0.17mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	5.34% 0.43mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	10% 0.23mg	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	19% 133mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.44% 6.6mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	0.57% 0.063mg	11mg per day for Men 19-50 years
Water	14% 525g	0.031% 1.15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes vs Dried Beechnuts:

• Raw Ripe Red Tomatoes have more Vitamin A, 3.9 times more Vitamin B1, 1.6 times more Vitamin B2, 21.7 times more Vitamin B3, 3.1 times more Vitamin B5, 3.7 times more Vitamin B6, 4.2 times more Vitamin B9 and 28.3 times more Vitamin C than Dried Beechnuts.
• Both Raw Ripe Red Tomatoes as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Tomatoes vs Dried Beechnuts:

• Raw Ripe Red Tomatoes have 320 times more Calcium, 2.8 times more Copper, 3.5 times more Iron, more Magnesium, 2.7 times more Manganese, more Phosphorus, 7.5 times more Potassium, 4.2 times more Sodium, 15.1 times more Zinc and 458.3 times more Water than Dried Beechnuts.

Comparison of macro-nutrients per 100 calories:

• Raw Ripe Red Tomatoes have 3.7 times more Carbohydrate and 4.5 times more Protein than Dried Beechnuts.
• While Dried Beechnuts contain 7.8 times more Fat, 6.4 times more Saturated Fat, 17.7 times more Omega 3 and 7.2 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dried Beechnuts have similar amounts of Energy per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Dried Beechnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.