Comparing Nutrients in 1 pound Tomatoes VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Tomatoes	Dried Beechnuts	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	81% 26g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	117% 152g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	NA	38g per day for Men 19-50 years
Protein	7.13% 4g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	239% 3.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	128% 513μg	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	69% 62mg	78% 70.3mg	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	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	338% 3.04mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	264% 6.1mg	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	15.6% 109mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.81% 30g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A than Dried Beechnuts.
• While Dried Beechnuts contain 8.2 times more Vitamin B1, 19.5 times more Vitamin B2, 1.5 times more Vitamin B3, 10.4 times more Vitamin B5, 8.6 times more Vitamin B6 and 7.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dried Beechnuts have similar amounts of Vitamin C per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Dried Beechnuts:

• Raw Ripe Red Tomatoes have 10 times more Calcium, more Magnesium, more Phosphorus and 14.3 times more Water than Dried Beechnuts.
• While Dried Beechnuts contain 11.4 times more Copper, 9.1 times more Iron, 11.8 times more Manganese, 4.3 times more Potassium, 7.6 times more Sodium and 2.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Dried Beechnuts contain 32 times more Energy, 250 times more Fat, 204.3 times more Saturated Fat, 566.7 times more Omega 3, 229.9 times more Omega 6, 8.6 times more Carbohydrate and 7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Beechnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.