Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Roasted Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Cooked Ripe Red Tomatoes	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	16.4% 474kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	80% 104g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	NA	38g per day for Men 19-50 years
Protein	3.37% 1.9g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	23.5% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	66.7% 0.87mg	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	6.45% 25.8μg	35.7% 143μg	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	50.3% 45.2mg	84.7% 76.2mg	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	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	85.3% 0.77mg	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	17% 1.35mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	147% 3.4mg	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	7.94% 55.6mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	5.06% 187g	2.16% 79.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Roasted Chinese Chestnuts:

• Cooked Ripe Red Tomatoes have more Vitamin A than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 4.2 times more Vitamin B1, 4.1 times more Vitamin B2, 2.8 times more Vitamin B3, 4.6 times more Vitamin B5, 5.5 times more Vitamin B6, 5.5 times more Vitamin B9 and 1.7 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Roasted Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Roasted Chinese Chestnuts:

• Cooked Ripe Red Tomatoes have 2.3 times more Water than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 1.7 times more Calcium, 5.2 times more Copper, 2.2 times more Iron, 10 times more Magnesium, 16.3 times more Manganese, 3.6 times more Phosphorus, 2.2 times more Potassium and 6.6 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Roasted Chinese Chestnuts contain 13.3 times more Energy, 10.8 times more Fat, 15 times more Omega 3, 6.5 times more Omega 6, 13.1 times more Carbohydrate and 4.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Roasted Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.