Comparing Nutrients in 7 ounces Tomatoes VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Tomatoes	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	4.5% 4.37g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	9.06% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	81% 105g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	29% 21g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	26.6% 10g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	34.7% 139μg	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	30.2% 27mg	57.3% 51.6mg	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	7.14% 1.07mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	2% 20mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	112% 1mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	102% 2.34mg	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	6.8% 47.6mg	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	5.07% 188g	2.17% 80.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Roasted European Chestnuts:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A than Roasted European Chestnuts.
• While Roasted European Chestnuts contain 6.6 times more Vitamin B1, 9.2 times more Vitamin B2, 2.3 times more Vitamin B3, 6.2 times more Vitamin B5, 6.2 times more Vitamin B6, 4.7 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Roasted European Chestnuts have similar amounts of Vitamin E and Vitamin K per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Roasted European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Roasted European Chestnuts:

• Raw Ripe Red Tomatoes have 2.3 times more Water than Roasted European Chestnuts.
• While Roasted European Chestnuts contain 2.9 times more Calcium, 8.6 times more Copper, 3.4 times more Iron, 3 times more Magnesium, 10.4 times more Manganese, 4.5 times more Phosphorus, 2.5 times more Potassium, more Selenium and 3.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Roasted European Chestnuts contain 13.6 times more Energy, 11 times more Fat, 14.8 times more Saturated Fat, 31 times more Omega 3, 9.7 times more Omega 6, 13.6 times more Carbohydrate, 4 times more Sugars, 4.3 times more Fiber and 3.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Roasted European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.