Comparing Nutrients in 1 pound Raw European Chestnuts VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Raw European Chestnuts	Tomato Puree	Recommended Dietary Allowance
Energy	33.3% 966kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	6.02% 1.93g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.6g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	NA	30.2% 22g	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	15% 10.8g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	97% 36.7g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	19.6% 11g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.08mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.6% 0.76mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	44% 0.57mg	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	70.3% 281μg	12.5% 50μg	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	217% 195mg	53.4% 48mg	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	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw European Chestnuts	Tomato Puree	Recommended Dietary Allowance
Calcium	12.2% 122mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	145% 1.3mg	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	57.3% 4.6mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	33.3% 0.77mg	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	60.3% 422mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	5.96% 221g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw European Chestnuts VS Tomato Puree per 1 lb

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

Lets compare vitamin content per 1 pound of Raw European Chestnuts vs Tomato Puree:

• 1 pound of Raw European Chestnuts has 9.5 times more Vitamin B1, 2.1 times more Vitamin B2, 3 times more Vitamin B6, 5.6 times more Vitamin B9 and 4.1 times more Vitamin C than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 26 times more Vitamin A than Raw European Chestnuts.
• Both Raw European Chestnuts and Tomato Puree provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Raw European Chestnuts have insufficient amounts of Vitamin A
• Both Raw European Chestnuts as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Raw European Chestnuts vs Tomato Puree:

• 1 pound of Raw European Chestnuts has 1.5 times more Calcium, 1.6 times more Copper, 1.4 times more Magnesium, 5.6 times more Manganese, 2.3 times more Phosphorus and 1.4 times more Zinc than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 1.8 times more Iron and 1.8 times more Water than Raw European Chestnuts.
• Both Raw European Chestnuts and Tomato Puree contain similar levels of Potassium per one pound.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw European Chestnuts has 5.6 times more Energy, 10.8 times more Fat, 23.8 times more Omega 3, 9.7 times more Omega 6, 5.1 times more Carbohydrate, 4.3 times more Fiber and 1.5 times more Protein than Tomato Puree.
• 1 pound of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6