Comparing Nutrients in 14 ounces Dried Beechnuts VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Dried Beechnuts	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	79% 2286kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	7.17% 5.2g	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	% 4.92g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	20% 7.54g	38g per day for Men 19-50 years
Protein	44% 24.6g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	34% 0.44mg	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	112% 448μg	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	68.4% 61.5mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	122% 9.76mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	11.7% 0.27mg	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	0% 0mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.71% 26g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Tomatoes in Juice with Salt:

• Dried Beechnuts have 6.7 times more Vitamin B2, 1.2 times more Vitamin B3, 7.9 times more Vitamin B5, 6.2 times more Vitamin B6, 14.1 times more Vitamin B9 and 1.2 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A and 1.9 times more Vitamin B1 than Dried Beechnuts.
• Both Dried Beechnuts as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Dried Beechnuts vs Tomatoes in Juice with Salt:

• Dried Beechnuts have 12.9 times more Copper, 4.3 times more Iron, 19.7 times more Manganese, 5.3 times more Potassium and 3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 33 times more Calcium, more Magnesium, more Phosphorus, 3 times more Sodium and 14.4 times more Water than Dried Beechnuts.

Comparison of macro-nutrients per 14 ounces:

• Dried Beechnuts have 36 times more Energy, 200 times more Fat, 168.2 times more Saturated Fat, 425 times more Omega 3, 189.6 times more Omega 6, 9.7 times more Carbohydrate and 7.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Dried Beechnuts as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.