Comparing Nutrients in 5 ounces Tomato Puree VS Boiled Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Boiled Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Tomato Puree	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Energy	1.86% 54kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	13.8% 18g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	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	4.65% 3.37g	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	% 3.47g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	NA	38g per day for Men 19-50 years
Protein	4.18% 2.34g	2.08% 1.16g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	11% 0.14mg	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	3.9% 15.6μg	6.02% 24μg	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	16.7% 15mg	15% 13.5mg	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	18.6% 2.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	32% 0.29mg	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	31.5% 2.52mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	35.5% 0.82mg	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	8.1% 56.7mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	18.3% 622mg	4.96% 169mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.37% 125g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Boiled Japanese Chestnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Puree versus 5 oz of Boiled Japanese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Puree vs Boiled Japanese Chestnuts:

• 5 ounces of Tomato Puree have 26 times more Vitamin A, 1.4 times more Vitamin B2, 2.7 times more Vitamin B3, 5.9 times more Vitamin B5 and 1.2 times more Vitamin B6 than Boiled Japanese Chestnuts.
• While 5 oz of Boiled and Steamed Japanese Chestnuts contain 5 times more Vitamin B1 and 1.5 times more Vitamin B9 than Canned Tomato Puree.
• Both Tomato Puree and Boiled Japanese Chestnuts provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Boiled Japanese Chestnuts have insufficient amounts of Vitamin A and Vitamin B5
• Both Canned Tomato Puree as well as Boiled and Steamed Japanese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Puree vs Boiled Japanese Chestnuts:

• 5 ounces of Tomato Puree have 1.4 times more Copper, 3.4 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus and 3.7 times more Potassium than Boiled Japanese Chestnuts.
• While 5 oz of Boiled and Steamed Japanese Chestnuts contain 3.4 times more Manganese than Canned Tomato Puree.
• Both Tomato Puree and Boiled Japanese Chestnuts contain similar levels of Zinc and Water per five ounces.
• Both Canned Tomato Puree as well as Boiled and Steamed Japanese Chestnuts lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Puree have 2 times more Protein than Boiled Japanese Chestnuts.
• While 5 oz of Boiled and Steamed Japanese Chestnuts contain 1.4 times more Carbohydrate than Canned Tomato Puree.
• 5 ounces of Boiled Japanese Chestnuts provide inadequate amounts of Protein
• Both Canned Tomato Puree as well as Boiled and Steamed Japanese Chestnuts provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.