Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Dried Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Dried Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Dried Chinese Chestnuts	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	3.5% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.37% 5.7g	87% 113g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	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	2.56% 1.86g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	NA	38g per day for Men 19-50 years
Protein	2.4% 1.35g	17.3% 9.67g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Dried Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	72.6% 0.94mg	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	4.6% 18.4μg	39% 156μg	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	36% 32.3mg	92% 83mg	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	5.3% 0.79mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Dried Chinese Chestnuts	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	93% 0.84mg	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	12% 0.96mg	40.6% 3.25mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	160% 3.7mg	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	5.67% 39.7mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	30.3% 1029mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.34% 12.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Dried Chinese Chestnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Ripe Red Tomatoes versus 5 oz of Dried Chinese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Ripe Red Tomatoes vs Dried Chinese Chestnuts:

• 5 ounces of Cooked Ripe Red Tomatoes have 1.5 times more Vitamin A than Dried Chinese Chestnuts.
• While 5 oz of Dried Chinese Chestnuts contain 7.2 times more Vitamin B1, 13.3 times more Vitamin B2, 2.4 times more Vitamin B3, 7 times more Vitamin B5, 8.4 times more Vitamin B6, 8.5 times more Vitamin B9 and 2.6 times more Vitamin C than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 5 ounces of Dried Chinese Chestnuts have insufficient amounts of Vitamin A
• Both Cooked Ripe Red Tomatoes as well as Dried Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Dried Chinese Chestnuts:

• 5 ounces of Cooked Ripe Red Tomatoes have 10.6 times more Water than Dried Chinese Chestnuts.
• While 5 oz of Dried Chinese Chestnuts contain 2.6 times more Calcium, 7.9 times more Copper, 3.4 times more Iron, 15.2 times more Magnesium, 24.8 times more Manganese, 5.5 times more Phosphorus, 3.3 times more Potassium and 10.1 times more Zinc than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Chinese Chestnuts contain 20.2 times more Energy, 22.5 times more Omega 3, 10 times more Omega 6, 19.9 times more Carbohydrate and 7.2 times more Protein than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein