Comparing Nutrients in 14 ounces Dried Pilinuts VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Dried Pilinuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	98% 2854kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	325% 316g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	387% 124g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	178% 30g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.8g	19% 24.6g	130g per day for Men 19-50 years
Sugars	NA	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	76.5% 43g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.62mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	5.2% 0.067mg	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	59.5% 238μg	4.96% 20μg	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	2.65% 2.4mg	35% 31.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pilinuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	57.5% 575mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	49.4% 0.44mg	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	175% 14mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	285% 1199mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	399% 9.2mg	10% 0.23mg	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	326% 2282mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Pilinuts vs Stewed Canned Tomatoes:

• Dried Pilinuts have 19.8 times more Vitamin B1, 2.7 times more Vitamin B2, 4.2 times more Vitamin B5, 6.8 times more Vitamin B6 and 12 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 4.5 times more Vitamin A, 1.4 times more Vitamin B3 and 13.2 times more Vitamin C than Dried Pilinuts.
• Both Dried Pilinuts as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Dried Pilinuts vs Stewed Canned Tomatoes:

• Dried Pilinuts have 4.3 times more Calcium, 8.6 times more Copper, 2.7 times more Iron, 25.2 times more Magnesium, 39.2 times more Manganese, 28.8 times more Phosphorus, 2.4 times more Potassium and 17.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 73.7 times more Sodium and 33 times more Water than Dried Pilinuts.

Comparison of macro-nutrients per 14 ounces:

• Dried Pilinuts have 27.7 times more Energy, 418.7 times more Fat, 1199.4 times more Saturated Fat, 102.8 times more Omega 6 and 11.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.6 times more Carbohydrate than Dried Pilinuts.
• Both Dried Pilinuts as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.