Comparing Nutrients in 1 kilogram Pine Nuts VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Pine Nuts	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	232% 6730kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	705% 684g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	153% 49g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	103% 1.64g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1950% 332g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	27% 35.3g	130g per day for Men 19-50 years
Sugars	49.5% 36g	35.6% 26g	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	0.97% 0.7g	18.3% 13.3g	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	% 0.7g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 34.5g	% 0g	g per day for Men 19-50 years
Fiber	97% 37g	10.5% 4g	38g per day for Men 19-50 years
Protein	244% 137g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	274% 44mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.6% 3.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	430% 129μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	85% 340μg	50% 200μg	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	8.9% 8mg	779% 701mg	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	622% 93mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	449% 539μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	16% 160mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1471% 13.2mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69μg	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	691% 55.3mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	3827% 88mg	29.6% 0.68mg	2.3mg per day for Men 19-50 years
Molybdenum	73% 32.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	821% 5750mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	176% 5970mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	586% 64.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.62% 23g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Tomato Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Pine Nuts versus 1 kg of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pine Nuts vs Tomato Juice with Salt:

• 1 kilogram of Pine Nuts has 3.6 times more Vitamin B1, 2.9 times more Vitamin B2, 6.5 times more Vitamin B3, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9, 29.2 times more Vitamin E and 23.4 times more Vitamin K than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 23 times more Vitamin A and 87.6 times more Vitamin C than Dried Pine Nuts.
• 1 kilogram of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Dried Pine Nuts as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pine Nuts vs Tomato Juice with Salt:

• 1 kilogram of Pine Nuts has 31.5 times more Copper, 14.2 times more Iron, 22.8 times more Magnesium, 129.4 times more Manganese, 30.3 times more Phosphorus, 2.8 times more Potassium and 58.6 times more Zinc than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 126.5 times more Sodium and 41.3 times more Water than Dried Pine Nuts.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Zinc
• Both Dried Pine Nuts as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pine Nuts has 39.6 times more Energy, 235.8 times more Fat, 257.8 times more Saturated Fat, 32.8 times more Omega 3, 1506.8 times more Omega 6, 3.7 times more Carbohydrate, 1.4 times more Sugars, 9.3 times more Fiber and 16.1 times more Protein than Tomato Juice with Salt.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein