Comparing Nutrients in 1 kilogram Raw European Chestnuts VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Tomatoes	17%	9%	74%

Macro Nutrients

	Raw European Chestnuts	Tomatoes	Recommended Dietary Allowance
Energy	73.4% 2130kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.25g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	350% 455g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	213% 81g	31.6% 12g	38g per day for Men 19-50 years
Protein	43.2% 24g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.38mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.68mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.7% 11.8mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	289% 3.76mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	155% 620μg	37.5% 150μg	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	478% 430mg	152% 137mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw European Chestnuts	Tomatoes	Recommended Dietary Allowance
Calcium	27% 270mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	497% 4.47mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	126% 10mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	414% 9.5mg	49.6% 1.14mg	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	133% 930mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	152% 5180mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	13% 487g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raw European Chestnuts vs Tomatoes:

• Raw European Chestnuts have 6.4 times more Vitamin B1, 8.8 times more Vitamin B2, 2 times more Vitamin B3, 5.7 times more Vitamin B5, 4.7 times more Vitamin B6, 4.1 times more Vitamin B9 and 3.1 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 42 times more Vitamin A than Raw European Chestnuts.
• Both Raw European Chestnuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Raw European Chestnuts vs Tomatoes:

• Raw European Chestnuts have 2.7 times more Calcium, 7.6 times more Copper, 3.7 times more Iron, 2.9 times more Magnesium, 8.4 times more Manganese, 3.9 times more Phosphorus, 2.2 times more Potassium and 3.1 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.9 times more Water than Raw European Chestnuts.

Comparison of macro-nutrients per 1 kilogram:

• Raw European Chestnuts have 11.8 times more Energy, 11.3 times more Fat, 15.2 times more Saturated Fat, 31.7 times more Omega 3, 10 times more Omega 6, 11.7 times more Carbohydrate, 6.8 times more Fiber and 2.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw European Chestnuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.