Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Boiled Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Boiled Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	4.13% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	103% 134g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	4.9% 2.74g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	30.2% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	85.8% 1.1mg	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	8.93% 35.7μg	45.6% 183μg	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	27.3% 24.6mg	109% 98mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	110% 0.99mg	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	13% 1.03mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	189% 4.35mg	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	7.94% 55.6mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	35.7% 1214mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	106% 1592mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	10% 374g	6.6% 244g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Boiled Chinese Chestnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Boiled Chinese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Tomatoes with Green Chilies vs Boiled Chinese Chestnuts:

• 14 ounces of Canned Tomatoes with Green Chilies have 2.9 times more Vitamin A than Boiled Chinese Chestnuts.
• While 14 oz of Boiled and Steamed Chinese Chestnuts contain 3.2 times more Vitamin B1, 6.5 times more Vitamin B2, 2.6 times more Vitamin B5, 2.7 times more Vitamin B6, 5.1 times more Vitamin B9 and 4 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Chinese Chestnuts provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 14 ounces of Boiled Chinese Chestnuts have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Boiled Chinese Chestnuts:

• 14 ounces of Canned Tomatoes with Green Chilies have 1.7 times more Calcium, 200.5 times more Sodium and 1.5 times more Water than Boiled Chinese Chestnuts.
• While 14 oz of Boiled and Steamed Chinese Chestnuts contain 2.8 times more Copper, 3.7 times more Iron, 5.3 times more Magnesium, 8.3 times more Manganese, 4.7 times more Phosphorus, 2.9 times more Potassium and 4.6 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 14 ounces of Boiled Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled and Steamed Chinese Chestnuts contain 10.2 times more Energy, 9.3 times more Carbohydrate and 4.2 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Steamed Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.