Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Pine Nuts	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	92% 2671kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	280% 271g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	60.8% 19.4g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	40.7% 0.65g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	774% 132g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	40% 52g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	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	7.17% 5.2g	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	% 4.7g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0g	% 13.7g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	97% 54.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Pine Nuts	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	69.3% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	13% 51.6μg	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	101% 90mg	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	15% 2.22mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	178% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Pine Nuts	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	33.7% 2.7mg	274% 22mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	237% 996mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	16% 111mg	326% 2282mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	69.7% 2369mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	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

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Pine Nuts:

• Cooked Ripe Red Tomatoes have 24 times more Vitamin A and 28.5 times more Vitamin C than Dried Pine Nuts.
• While Dried Pine Nuts contain 10.1 times more Vitamin B1, 10.3 times more Vitamin B2, 8.2 times more Vitamin B3, 2.4 times more Vitamin B5, 2.6 times more Vitamin B9, 16.7 times more Vitamin E and 19.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Dried Pine Nuts have similar amounts of Vitamin B6 per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Pine Nuts:

• Cooked Ripe Red Tomatoes have 41.4 times more Water than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.5 times more Calcium, 17.7 times more Copper, 8.1 times more Iron, 27.9 times more Magnesium, 83.8 times more Manganese, 20.5 times more Phosphorus, 2.7 times more Potassium, 1.4 times more Selenium and 46.1 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have 18.7 times more Fructose than Dried Pine Nuts.
• While Dried Pine Nuts contain 37.4 times more Energy, 621.5 times more Fat, 326.6 times more Saturated Fat, 82 times more Omega 3, 789.3 times more Omega 6, 3.3 times more Carbohydrate, 1.4 times more Sugars, 5.3 times more Fiber and 14.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.