Comparing Nutrients in 1 kilogram Tomatoes VS Peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Tomatoes	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	6.2% 180kcal	67.6% 1960kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	340% 442g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	NA	38g per day for Men 19-50 years
Protein	15.7% 8.8g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	271% 3.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	145% 580μg	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	152% 137mg	447% 402mg	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	36% 5.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	10% 100mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	464% 4.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	146% 3.36mg	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	34.3% 240mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	142% 4840mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	25.5% 945g	14% 520g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 42 times more Vitamin A than Peeled Raw European Chestnuts.
• While Peeled Raw European Chestnuts contain 3.9 times more Vitamin B1, 1.9 times more Vitamin B3, 5.3 times more Vitamin B5, 4.4 times more Vitamin B6, 3.9 times more Vitamin B9 and 2.9 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Peeled Raw European Chestnuts have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Peeled Raw European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Ripe Red Tomatoes have 1.8 times more Water than Peeled Raw European Chestnuts.
• While Peeled Raw European Chestnuts contain 1.9 times more Calcium, 7.1 times more Copper, 3.5 times more Iron, 2.7 times more Magnesium, 2.9 times more Manganese, 1.6 times more Phosphorus, 2 times more Potassium and 2.9 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Peeled Raw European Chestnuts contain 10.9 times more Energy, 6.3 times more Fat, 17.7 times more Omega 3, 5.5 times more Omega 6, 11.4 times more Carbohydrate and 1.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Peeled Raw European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.