Comparing Nutrients in 1 kilogram Boiled Japanese Chestnuts VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Japanese Chestnuts	6%	3%	91%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Boiled Japanese Chestnuts	Tomato Paste	Recommended Dietary Allowance
Energy	19.3% 560kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	145% 189g	130g per day for Men 19-50 years
Sugars	NA	168% 122g	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	80.7% 58.5g	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	% 57.5g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	NA	108% 41g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Japanese Chestnuts	Tomato Paste	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.43mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	166% 2.16mg	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	42.5% 170μg	30% 120μg	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	106% 95mg	243% 219mg	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	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Japanese Chestnuts	Tomato Paste	Recommended Dietary Allowance
Calcium	11% 110mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	406% 3.65mg	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	66.3% 5.3mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	250% 5.76mg	131% 3.02mg	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	37% 260mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	35% 1190mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	NA	96% 53μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	23.3% 860g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Japanese Chestnuts VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Japanese Chestnuts versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Japanese Chestnuts vs Tomato Paste:

• 1 kilogram of Boiled Japanese Chestnuts has 2.1 times more Vitamin B1 and 1.4 times more Vitamin B9 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 76 times more Vitamin A, 2.6 times more Vitamin B2, 5.7 times more Vitamin B3, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.3 times more Vitamin C than Boiled and Steamed Japanese Chestnuts.
• 1 kilogram of Boiled Japanese Chestnuts have insufficient amounts of Vitamin A and Vitamin B5
• Both Boiled and Steamed Japanese Chestnuts as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Japanese Chestnuts vs Tomato Paste:

• 1 kilogram of Boiled Japanese Chestnuts has 1.9 times more Manganese than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 3.3 times more Calcium, 1.8 times more Copper, 5.6 times more Iron, 2.3 times more Magnesium, 3.2 times more Phosphorus, 8.5 times more Potassium, 11.8 times more Sodium and 1.6 times more Zinc than Boiled and Steamed Japanese Chestnuts.
• 1 kilogram of Boiled Japanese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Tomato Paste contains 1.5 times more Energy, 1.5 times more Carbohydrate and 5.3 times more Protein than Boiled and Steamed Japanese Chestnuts.
• 1 kilogram of Boiled Japanese Chestnuts provide inadequate amounts of Energy and Protein
• Both Boiled and Steamed Japanese Chestnuts as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.