Comparing Nutrients in 1 kilogram Pine Nuts VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Pine Nuts	Tomato Puree	Recommended Dietary Allowance
Energy	232% 6730kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	705% 684g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	153% 49g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	103% 1.64g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1950% 332g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	69% 89.8g	130g per day for Men 19-50 years
Sugars	49.5% 36g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	% 34.5g	% 0g	g per day for Men 19-50 years
Fiber	97% 37g	50% 19g	38g per day for Men 19-50 years
Protein	244% 137g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Tomato Puree	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	274% 44mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.6% 3.13mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	449% 539μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Tomato Puree	Recommended Dietary Allowance
Calcium	16% 160mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	1471% 13.2mg	319% 2.87mg	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	691% 55.3mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	3827% 88mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	176% 5970mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	586% 64.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.62% 23g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Tomato Puree per 1 kg

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

Lets compare vitamin content per 1 kilogram of Pine Nuts vs Tomato Puree:

• 1 kilogram of Pine Nuts has 14.6 times more Vitamin B1, 2.8 times more Vitamin B2, 3 times more Vitamin B3, 3.1 times more Vitamin B9, 4.7 times more Vitamin E and 15.9 times more Vitamin K than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 26 times more Vitamin A, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 13.3 times more Vitamin C than Dried Pine Nuts.
• 1 kilogram of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Pine Nuts as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pine Nuts vs Tomato Puree:

• 1 kilogram of Pine Nuts has 4.6 times more Copper, 3.1 times more Iron, 10.9 times more Magnesium, 52.1 times more Manganese, 14.4 times more Phosphorus, 1.4 times more Potassium and 17.9 times more Zinc than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 38.5 times more Water than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Canned Tomato Puree lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pine Nuts has 17.7 times more Energy, 325.6 times more Fat, 168.9 times more Saturated Fat, 41 times more Omega 3, 404.3 times more Omega 6, 1.5 times more Carbohydrate, 1.9 times more Fiber and 8.3 times more Protein than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.3 times more Sugars and 34 times more Fructose than Dried Pine Nuts.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6