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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Canned Tomatoes with Green Chilies	Pine Nuts	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	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	13% 1.03mg	274% 22mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	237% 996mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	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	7.94% 55.6mg	326% 2282mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	69.7% 2369mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	233% 25.6mg	11mg per day for Men 19-50 years
Water	10% 374g	0.24% 9.05g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Pine Nuts:

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

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

• 14 ounces of Canned Tomatoes with Green Chilies have 1.3 times more Calcium, 200.5 times more Sodium and 41.3 times more Water than Pine Nuts.
• While 14 oz of Dried Pine Nuts contain 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 Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 14 ounces of Pine Nuts lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Dried Pine Nuts lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Pine Nuts contain 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 Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein