Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Stewed Canned Tomatoes	Pine Nuts	Recommended Dietary Allowance
Energy	3.56% 103kcal	92% 2671kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	280% 271g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	60.8% 19.4g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	40.7% 0.65g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	774% 132g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	40% 52g	130g per day for Men 19-50 years
Sugars	19.3% 14g	19.7% 14.2g	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	10.3% 7.46g	0.38% 0.28g	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	% 6.47g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 13.7g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	97% 54.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Pine Nuts	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	69.3% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	171% 51μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	33.7% 135μg	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	35% 31.4mg	3.53% 3.18mg	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	22% 3.3mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	178% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Pine Nuts	Recommended Dietary Allowance
Calcium	13.5% 135mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	584% 5.25mg	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	66% 5.28mg	274% 22mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	237% 996mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	1519% 35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	29% 13μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.3% 79.4mg	326% 2282mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	69.7% 2369mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	233% 25.6mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.24% 9.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Pine Nuts per 14 oz

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

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

• 14 ounces of Stewed Canned Tomatoes have 9.9 times more Vitamin C than Pine Nuts.
• While 14 oz of Dried Pine Nuts contain 7.9 times more Vitamin B1, 6.5 times more Vitamin B2, 6.1 times more Vitamin B3, 2.7 times more Vitamin B5, 5.5 times more Vitamin B6, 6.8 times more Vitamin B9, 11.2 times more Vitamin E and 22.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 14 ounces of Pine Nuts have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Pine Nuts:

• 14 ounces of Stewed Canned Tomatoes have 2.1 times more Calcium, 110.5 times more Sodium and 40.1 times more Water than Pine Nuts.
• While 14 oz of Dried Pine Nuts contain 11.8 times more Copper, 4.2 times more Iron, 20.9 times more Magnesium, 149.2 times more Manganese, 28.8 times more Phosphorus, 2.9 times more Potassium and 37.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 14 ounces of Pine Nuts lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Dried Pine Nuts lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stewed Canned Tomatoes have 26.9 times more Fructose than Pine Nuts.
• While 14 oz of Dried Pine Nuts contain 25.9 times more Energy, 359.8 times more Fat, 188.4 times more Saturated Fat, 54.7 times more Omega 3, 448 times more Omega 6, 2.1 times more Carbohydrate, 3.7 times more Fiber and 15 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Pine Nuts offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein