Comparing Nutrients in 14 ounces Pinyon Pine Nuts VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Tomatoes	17%	9%	74%

Macro Nutrients

	Pinyon Pine Nuts	Tomatoes	Recommended Dietary Allowance
Energy	86% 2496kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	250% 242g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	116% 37.2g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	195% 3.12g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	581% 99g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.6g	12% 15.4g	130g per day for Men 19-50 years
Sugars	NA	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	112% 42.5g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	82% 46g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	411% 4.93mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.89mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57.5% 230μg	15% 59.5μg	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	8.8% 7.94mg	60.4% 54.4mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Tomatoes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	456% 4.1mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	152% 12mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	221% 929mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	748% 17mg	19.7% 0.45mg	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	20% 139mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	73.3% 2492mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	154% 17mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pinyon Pine Nuts vs Tomatoes:

• Dried Pinyon Pine Nuts have 33.6 times more Vitamin B1, 11.7 times more Vitamin B2, 7.4 times more Vitamin B3, 2.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 42 times more Vitamin A and 6.9 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pinyon Pine Nuts vs Tomatoes:

• Dried Pinyon Pine Nuts have 17.5 times more Copper, 11.3 times more Iron, 21.3 times more Magnesium, 38 times more Manganese, 1.5 times more Phosphorus, 2.6 times more Potassium, 14.4 times more Sodium and 25.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 16 times more Water than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Raw Ripe Red Tomatoes have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Pinyon Pine Nuts have 34.9 times more Energy, 304.9 times more Fat, 334.9 times more Saturated Fat, 262.3 times more Omega 3, 311 times more Omega 6, 5 times more Carbohydrate, 8.9 times more Fiber and 13.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Dried Pinyon Pine Nuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.