Comparing Nutrients in 1 kilogram Stewed Tomatoes VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Stewed Tomatoes	9%	29%	62%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Stewed Tomatoes	Dried Beechnuts	Recommended Dietary Allowance
Energy	27.2% 790kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	179% 57g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	49.4% 8.4g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 131g	258% 335g	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	44.7% 17g	NA	38g per day for Men 19-50 years
Protein	35% 19.6g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Stewed Tomatoes	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	36.7% 330μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.08mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	526% 6.84mg	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	27.5% 110μg	283% 1130μg	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	202% 182mg	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Stewed Tomatoes	Dried Beechnuts	Recommended Dietary Allowance
Calcium	26% 260mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	744% 6.7mg	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	133% 10.6mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	583% 13.4mg	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	54.3% 380mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	72.6% 2470mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	303% 4550mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	21.8% 806g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Tomatoes VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Tomatoes versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Stewed Tomatoes vs Dried Beechnuts:

• 1 kilogram of Stewed Tomatoes has more Vitamin A and 1.3 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.8 times more Vitamin B1, 4.6 times more Vitamin B2, 3.6 times more Vitamin B5, 8 times more Vitamin B6 and 10.3 times more Vitamin B9 than Stewed Ripe Red Tomatoes.
• Both Stewed Tomatoes and Dried Beechnuts provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Stewed Ripe Red Tomatoes as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Stewed Tomatoes vs Dried Beechnuts:

• 1 kilogram of Stewed Tomatoes has 26 times more Calcium, more Magnesium, more Phosphorus, 12 times more Sodium and 12.2 times more Water than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 7.1 times more Copper, 2.3 times more Iron, 6.9 times more Manganese, 4.1 times more Potassium and 2 times more Zinc than Stewed Ripe Red Tomatoes.
• 1 kilogram of Stewed Tomatoes lack sufficient amounts of Zinc
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Beechnuts contains 7.3 times more Energy, 18.7 times more Fat, 11 times more Saturated Fat, 44.7 times more Omega 3, 21.9 times more Omega 6, 2.6 times more Carbohydrate and 3.2 times more Protein than Stewed Ripe Red Tomatoes.