Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Chinese Waterchestnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Chinese Waterchestnuts	5%	1%	94%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	83.5% 109g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	30% 21.8g	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	8.2% 5.94g	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	36% 13.6g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Chinese Waterchestnuts	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	43.5% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	114% 1.5mg	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	14.7% 59μg	18% 72.6μg	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	115% 103mg	20% 18mg	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	17% 2.54mg	36.3% 5.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	5% 50mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	164% 1.48mg	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	38.6% 3.1mg	3.4% 0.27mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	65.3% 1.5mg	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	18% 127mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	78% 2649mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	11.6% 428g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Chinese Waterchestnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Ripe Red Tomatoes versus 1 lb of Chinese Waterchestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Chinese Waterchestnuts:

• 1 pound of Cooked Ripe Red Tomatoes has more Vitamin A, 5.7 times more Vitamin C and 9.3 times more Vitamin K than Chinese Waterchestnuts.
• While 1 lb of Raw Chinese Waterchestnuts contains 3.9 times more Vitamin B1, 9.1 times more Vitamin B2, 1.9 times more Vitamin B3, 3.7 times more Vitamin B5, 4.2 times more Vitamin B6 and 2.1 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Chinese Waterchestnuts provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Chinese Waterchestnuts have insufficient amounts of Vitamin A and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Chinese Waterchestnuts:

• 1 pound of Cooked Ripe Red Tomatoes has 11.3 times more Iron and 1.3 times more Water than Chinese Waterchestnuts.
• While 1 lb of Raw Chinese Waterchestnuts contains 4.3 times more Copper, 2.4 times more Magnesium, 3.2 times more Manganese, 2.3 times more Phosphorus, 2.7 times more Potassium and 3.6 times more Zinc than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc
• 1 pound of Chinese Waterchestnuts lack sufficient amounts of Iron
• Both Cooked Ripe Red Tomatoes as well as Raw Chinese Waterchestnuts lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Chinese Waterchestnuts contains 5.4 times more Energy, 6 times more Carbohydrate, 1.9 times more Sugars, 4.3 times more Fiber and 1.5 times more Protein than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Raw Chinese Waterchestnuts provide inadequate amounts of Omega 3 and Omega 6 in one pound.