Comparing Nutrients in 1 kilogram 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	199% 5760kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	1063% 17g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	NA	35% 25.5g	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	18% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	50% 19g	38g per day for Men 19-50 years
Protein	111% 62g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	85.4% 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	283% 1130μg	20% 80μg	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	140% 126mg	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	1% 10mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	71.3% 5.7mg	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	29.6% 0.68mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.8% 66g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.