Comparing Nutrients in 14 ounces Pine Nuts VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Pine Nuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	92% 2671kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	280% 271g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	60.8% 19.4g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	40.7% 0.65g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	774% 132g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	11% 14.4g	130g per day for Men 19-50 years
Sugars	19.7% 14.2g	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 13.7g	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	NA	38g per day for Men 19-50 years
Protein	97% 54.3g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.3% 0.9mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	171% 51μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.7% 135μg	8.93% 35.7μg	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	3.53% 3.18mg	27.3% 24.6mg	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	247% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 214μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	584% 5.25mg	39.7% 0.36mg	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	274% 22mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	1519% 35mg	22.8% 0.52mg	2.3mg per day for Men 19-50 years
Molybdenum	29% 13μg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	69.7% 2369mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	233% 25.6mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Canned Tomatoes with Green Chilies per 14 oz

Compare the macro and micronutrient content in 14 oz of Pine Nuts versus 14 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pine Nuts vs Canned Tomatoes with Green Chilies:

• 14 ounces of Pine Nuts have 10.7 times more Vitamin B1, 11.9 times more Vitamin B2, 6.9 times more Vitamin B3, 2.1 times more Vitamin B5 and 3.8 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 20 times more Vitamin A and 7.8 times more Vitamin C than Dried Pine Nuts.
• Both Pine Nuts and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Dried Pine Nuts as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pine Nuts vs Canned Tomatoes with Green Chilies:

• 14 ounces of Pine Nuts have 14.7 times more Copper, 21.3 times more Iron, 22.8 times more Magnesium, 66.7 times more Manganese, 41.1 times more Phosphorus, 5.6 times more Potassium and 49.6 times more Zinc than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 200.5 times more Sodium and 41.3 times more Water than Dried Pine Nuts.
• 14 ounces of Pine Nuts lack sufficient amounts of Calcium
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Dried Pine Nuts as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pine Nuts have 44.9 times more Energy, 854.6 times more Fat, 445.4 times more Saturated Fat, 164 times more Omega 3, 1143.1 times more Omega 6, 3.6 times more Carbohydrate and 19.8 times more Protein than Canned Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein