Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Roasted Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Roasted Japanese Chestnuts	6%	4%	90%

Macro Nutrients

	Stewed Canned Tomatoes	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Energy	1.27% 37kcal	9.82% 285kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	49.2% 64g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	NA	38g per day for Men 19-50 years
Protein	2.3% 1.3g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	45.6% 0.59mg	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	1.77% 7.1μg	21% 83.6μg	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	12.4% 11mg	44% 39.7mg	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	7.84% 1.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	4.8% 48mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	115% 1.03mg	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	23.6% 1.9mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	127% 2.93mg	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	4.05% 28.3mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	18% 605mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	21% 313mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.9% 70.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Roasted Japanese Chestnuts:

• Stewed Canned Ripe Red Tomatoes have 2.3 times more Vitamin A than Roasted Japanese Chestnuts.
• While Roasted Japanese Chestnuts contain 9.8 times more Vitamin B1, 4.1 times more Vitamin B5, 24.6 times more Vitamin B6, 11.8 times more Vitamin B9 and 3.5 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Roasted Japanese Chestnuts have similar amounts of Vitamin B3 per 5 oz.
• Both Stewed Canned Ripe Red Tomatoes as well as Roasted Japanese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Roasted Japanese Chestnuts:

• Stewed Canned Ripe Red Tomatoes have 11.6 times more Sodium and 1.8 times more Water than Roasted Japanese Chestnuts.
• While Roasted Japanese Chestnuts contain 6.5 times more Copper, 1.6 times more Iron, 5.3 times more Magnesium, 35 times more Manganese, 4.7 times more Phosphorus, 2.1 times more Potassium and 8.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Roasted Japanese Chestnuts have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Roasted Japanese Chestnuts contain 7.7 times more Energy, 6.7 times more Omega 3, 2.5 times more Omega 6, 7.3 times more Carbohydrate and 3.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Roasted Japanese Chestnuts have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.