Comparing Nutrients in 1 kilogram Boiled Japanese Chestnuts VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Boiled Japanese Chestnuts	6%	3%	91%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Boiled Japanese Chestnuts	Tomato Puree	Recommended Dietary Allowance
Energy	19.3% 560kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	69% 89.8g	130g per day for Men 19-50 years
Sugars	NA	66.6% 48.3g	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	33% 24g	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	% 24.5g	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	14.6% 8.2g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Japanese Chestnuts	Tomato Puree	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.43mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Japanese Chestnuts	Tomato Puree	Recommended Dietary Allowance
Calcium	11% 110mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	319% 2.87mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	250% 5.76mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	35% 1190mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	23.3% 860g	23.8% 879g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Japanese Chestnuts has 5 times more Vitamin B1 and 1.5 times more Vitamin B9 than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 26 times more Vitamin A, 1.4 times more Vitamin B2, 2.7 times more Vitamin B3 and 5.9 times more Vitamin B5 than Boiled and Steamed Japanese Chestnuts.
• Both Boiled Japanese Chestnuts and Tomato Puree provide similar amounts of Vitamin B6 and Vitamin C per one kilogram.
• 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 Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Japanese Chestnuts has 3.4 times more Manganese than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.4 times more Copper, 3.4 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus and 3.7 times more Potassium than Boiled and Steamed Japanese Chestnuts.
• Both Boiled Japanese Chestnuts and Tomato Puree contain similar levels of Zinc and Water per one kilogram.
• Both Boiled and Steamed Japanese Chestnuts as well as Canned Tomato Puree lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Japanese Chestnuts has 1.4 times more Carbohydrate than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 2 times more Protein than Boiled and Steamed Japanese Chestnuts.
• 1 kilogram of Boiled Japanese Chestnuts provide inadequate amounts of Protein
• Both Boiled and Steamed Japanese Chestnuts as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.