Comparing Nutrients in 1 kilogram Dried Beechnuts VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Dried Beechnuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	199% 5760kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	1063% 17g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	31% 40g	130g per day for Men 19-50 years
Sugars	NA	34.3% 25g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	18.4% 7g	38g per day for Men 19-50 years
Protein	111% 62g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	1% 10mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	83.3% 0.75mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	45.7% 1.05mg	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	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	1.8% 66g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Cooked Ripe Red Tomatoes:

• Dried Beechnuts have 8.4 times more Vitamin B1, 16.9 times more Vitamin B2, 1.6 times more Vitamin B3, 7.2 times more Vitamin B5, 8.7 times more Vitamin B6 and 8.7 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A and 1.5 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Cooked Ripe Red Tomatoes:

• Dried Beechnuts have 8.9 times more Copper, 3.6 times more Iron, 12.8 times more Manganese, 4.7 times more Potassium, 3.5 times more Sodium and 2.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 11 times more Calcium, more Magnesium, more Phosphorus and 14.3 times more Water than Dried Beechnuts.

Comparison of macro-nutrients per 1 kilogram:

• Dried Beechnuts have 32 times more Energy, 454.5 times more Fat, 381.3 times more Saturated Fat, 850 times more Omega 3, 437.9 times more Omega 6, 8.4 times more Carbohydrate and 6.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Dried Beechnuts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.