Comparing Nutrients in 5 ounces Dried European Chestnuts VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Dried European Chestnuts	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	18.3% 530kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.3% 110g	3.8% 4.9g	130g per day for Men 19-50 years
Sugars	NA	5% 3.6g	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	2.56% 1.86g	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	% 1.76g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	43.6% 16.6g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	16% 9.06g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.3% 0.51mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.53% 1.2mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	12% 0.16mg	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	38.6% 155μg	2.83% 11.3μg	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	23.6% 21.3mg	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	NA	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried European Chestnuts	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	9.5% 95mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7.23μg	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	42% 3.37mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	4.2% 0.096mg	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	35.4% 248mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	41% 1398mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	3.63% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried European Chestnuts vs Tomatoes in Juice with Salt:

• Dried European Chestnuts have 6.5 times more Vitamin B2, 7.7 times more Vitamin B5, 6 times more Vitamin B6 and 13.6 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A and 1.9 times more Vitamin B1 than Dried European Chestnuts.
• Both Dried European Chestnuts and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B3 and Vitamin C per 5 oz.
• Both Dried European Chestnuts as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried European Chestnuts vs Tomatoes in Juice with Salt:

• Dried European Chestnuts have 2 times more Calcium, 12.5 times more Copper, 4.2 times more Iron, 7.4 times more Magnesium, 19.1 times more Manganese, 10.3 times more Phosphorus, 5.2 times more Potassium, 2.6 times more Selenium and 2.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.1 times more Sodium and 10 times more Water than Dried European Chestnuts.

Comparison of macro-nutrients per 5 ounces:

• Dried European Chestnuts have 23.4 times more Energy, 17.8 times more Fat, 24.6 times more Saturated Fat, 47 times more Omega 3, 16.2 times more Omega 6, 22.3 times more Carbohydrate, 6.2 times more Fiber and 8.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Dried European Chestnuts as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.