Comparing Nutrients in 1 kilogram Boiled Japanese Chestnuts VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Boiled Japanese Chestnuts	6%	3%	91%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Boiled Japanese Chestnuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	19.3% 560kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	28% 36.2g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	14.6% 8.2g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Japanese Chestnuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.43mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	79.2% 1.03mg	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	22.5% 90μg	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	69% 62mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Japanese Chestnuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	11% 110mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	100% 0.9mg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	250% 5.76mg	57.4% 1.32mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	35% 1190mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	23.3% 860g	25.5% 942g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Japanese Chestnuts vs Canned Tomatoes with Green Chilies:

• Boiled and Steamed Japanese Chestnuts have 3.7 times more Vitamin B1, 3.1 times more Vitamin B2, 1.9 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 20 times more Vitamin A and 2 times more Vitamin B5 than Boiled and Steamed Japanese Chestnuts.
• Both Boiled and Steamed Japanese Chestnuts and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Boiled and Steamed Japanese Chestnuts as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Japanese Chestnuts vs Canned Tomatoes with Green Chilies:

• Boiled and Steamed Japanese Chestnuts have 2.3 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 4.4 times more Manganese, 1.9 times more Phosphorus and 3.1 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 1.8 times more Calcium and 80.2 times more Sodium than Boiled and Steamed Japanese Chestnuts.
• Both Boiled and Steamed Japanese Chestnuts and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Steamed Japanese Chestnuts have 3.7 times more Energy and 3.5 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• Both Boiled and Steamed Japanese Chestnuts and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Protein per 1 kg.
• Both Boiled and Steamed Japanese Chestnuts as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.