Comparing Nutrients in 1 pound Tomatoes VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Tomatoes	Dried Butternuts	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	900% 153g	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	42% 54.7g	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	56% 21.3g	38g per day for Men 19-50 years
Protein	7.13% 4g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	21% 191μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	195% 2.54mg	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	75% 299μg	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	16% 14.5mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	227% 2.04mg	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	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	1294% 29.8mg	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	289% 2023mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	129% 14mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.41% 15g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 7 times more Vitamin A and 4.3 times more Vitamin C than Dried Butternuts.
• While Dried Butternuts contain 10.4 times more Vitamin B1, 7.8 times more Vitamin B2, 1.8 times more Vitamin B3, 7.1 times more Vitamin B5, 7 times more Vitamin B6 and 4.4 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Dried Butternuts:

• Raw Ripe Red Tomatoes have 28.3 times more Water than Dried Butternuts.
• While Dried Butternuts contain 5.3 times more Calcium, 7.6 times more Copper, 14.9 times more Iron, 21.5 times more Magnesium, 57.5 times more Manganese, 18.6 times more Phosphorus, 1.8 times more Potassium, more Selenium and 18.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Dried Butternuts contain 34 times more Energy, 284.9 times more Fat, 46.6 times more Saturated Fat, 2906 times more Omega 3, 421.6 times more Omega 6, 3.1 times more Carbohydrate, 3.9 times more Fiber and 28.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Butternuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.