Comparing Nutrients in 1 kilogram Dried Beechnuts VS Green Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Green Tomatoes	18%	7%	75%

Macro Nutrients

	Dried Beechnuts	Green Tomatoes	Recommended Dietary Allowance
Energy	199% 5760kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	1063% 17g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	39.2% 51g	130g per day for Men 19-50 years
Sugars	NA	55% 40g	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	29% 11g	38g per day for Men 19-50 years
Protein	111% 62g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Green Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.6% 320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	62.3% 0.81mg	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	283% 1130μg	22.5% 90μg	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	172% 155mg	260% 234mg	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	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Green Tomatoes	Recommended Dietary Allowance
Calcium	1% 10mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	100% 0.9mg	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	308% 24.6mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	43.5% 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	0% 0mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	60% 2040mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	1.8% 66g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Green Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Green Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Green Tomatoes:

• 1 kilogram of Dried Beechnuts has 5.1 times more Vitamin B1, 9.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5, 8.4 times more Vitamin B6 and 12.6 times more Vitamin B9 than Green Tomatoes.
• While 1 kg of Raw Green Tomatoes contains more Vitamin A and 1.5 times more Vitamin C than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Dried Beechnuts as well as Raw Green Tomatoes have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Green Tomatoes:

• 1 kilogram of Dried Beechnuts has 7.4 times more Copper, 4.8 times more Iron, 13.4 times more Manganese, 5 times more Potassium, 2.9 times more Sodium and 5.1 times more Zinc than Green Tomatoes.
• While 1 kg of Raw Green Tomatoes contains more Magnesium, more Phosphorus and 14.1 times more Water than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• 1 kilogram of Green Tomatoes lack sufficient amounts of Zinc
• Both Dried Beechnuts as well as Raw Green Tomatoes lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 25 times more Energy, 250 times more Fat, 204.3 times more Saturated Fat, 566.7 times more Omega 3, 235.8 times more Omega 6, 6.6 times more Carbohydrate and 5.2 times more Protein than Green Tomatoes.
• 1 kilogram of Green Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6