Comparing Nutrients in 14 ounces Dried Beechnuts VS Tomatoes

Macros Ratio

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

Macro Nutrients

	Dried Beechnuts	Tomatoes	Recommended Dietary Allowance
Energy	79% 2286kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	12% 15.4g	130g per day for Men 19-50 years
Sugars	NA	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	12.5% 4.76g	38g per day for Men 19-50 years
Protein	44% 24.6g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	112% 448μg	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Tomatoes	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	19.7% 0.45mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.71% 26g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Tomatoes:

• Dried Beechnuts have 8.2 times more Vitamin B1, 19.5 times more Vitamin B2, 1.5 times more Vitamin B3, 10.4 times more Vitamin B5, 8.6 times more Vitamin B6 and 7.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A than Dried Beechnuts.
• Both Dried Beechnuts and Raw Ripe Red Tomatoes have similar amounts of Vitamin C per 14 oz.
• Both Dried Beechnuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Dried Beechnuts vs Tomatoes:

• Dried Beechnuts have 11.4 times more Copper, 9.1 times more Iron, 11.8 times more Manganese, 4.3 times more Potassium, 7.6 times more Sodium and 2.1 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 10 times more Calcium, more Magnesium, more Phosphorus and 14.3 times more Water than Dried Beechnuts.

Comparison of macro-nutrients per 14 ounces:

• Dried Beechnuts have 32 times more Energy, 250 times more Fat, 204.3 times more Saturated Fat, 566.7 times more Omega 3, 229.9 times more Omega 6, 8.6 times more Carbohydrate and 7 times more Protein than Raw Ripe Red Tomatoes.
• Both Dried Beechnuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.