Comparing Nutrients in 7 ounces Boiled Japanese Chestnuts VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Boiled Japanese Chestnuts	6%	3%	91%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Boiled Japanese Chestnuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	3.83% 111kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	5.53% 7.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	2.9% 1.63g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Japanese Chestnuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.73% 1.08mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	15.7% 0.2mg	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	8.43% 33.7μg	4.47% 18μg	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	21% 19mg	13.7% 12.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Japanese Chestnuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	20% 0.18mg	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	13% 1.05mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	49.7% 1.14mg	11.4% 0.26mg	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	7.37% 51.6mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5.05% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Japanese Chestnuts vs Canned Tomatoes with Green Chilies:

• Boiled and Steamed Japanese Chestnuts have 3.7 times more Vitamin B1, 3.1 times more Vitamin B2, 1.9 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 20 times more Vitamin A and 2 times more Vitamin B5 than Boiled and Steamed Japanese Chestnuts.
• Both Boiled and Steamed Japanese Chestnuts and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Boiled and Steamed Japanese Chestnuts as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Japanese Chestnuts vs Canned Tomatoes with Green Chilies:

• Boiled and Steamed Japanese Chestnuts have 2.3 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 4.4 times more Manganese, 1.9 times more Phosphorus and 3.1 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 1.8 times more Calcium and 80.2 times more Sodium than Boiled and Steamed Japanese Chestnuts.
• Both Boiled and Steamed Japanese Chestnuts and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Steamed Japanese Chestnuts have 3.7 times more Energy and 3.5 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• Both Boiled and Steamed Japanese Chestnuts and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Protein per 7 oz.
• Both Boiled and Steamed Japanese Chestnuts as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.