Comparing Nutrients in 1 pound Dried Beechnuts VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Dried Beechnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	90% 2613kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	21.6% 28g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	NA	12% 4.54g	38g per day for Men 19-50 years
Protein	50.2% 28g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	5.93% 0.077mg	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	128% 513μg	5.67% 22.7μg	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	78% 70.3mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	56.4% 0.51mg	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	139% 11mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	11.6% 0.27mg	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	0% 0mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.81% 30g	11.2% 415g	3700g per day for Men 19-50 years

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

• Dried Beechnuts have 6.6 times more Vitamin B1, 10.6 times more Vitamin B2, 1.2 times more Vitamin B3, 8.1 times more Vitamin B5, 40.2 times more Vitamin B6, 22.6 times more Vitamin B9 and 2 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A than Dried Beechnuts.
• Both Dried Beechnuts as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Dried Beechnuts vs Stewed Canned Tomatoes:

• Dried Beechnuts have 6 times more Copper, 1.8 times more Iron, 22.7 times more Manganese, 4.9 times more Potassium and 2.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 34 times more Calcium, more Magnesium, more Phosphorus, 5.8 times more Sodium and 13.9 times more Water than Dried Beechnuts.

Comparison of macro-nutrients per 1 pound:

• Dried Beechnuts have 22.2 times more Energy, 263.2 times more Fat, 220 times more Saturated Fat, 566.7 times more Omega 3, 248.5 times more Omega 6, 5.4 times more Carbohydrate and 6.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Dried Beechnuts as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.