Comparing Nutrients in 1 kilogram Pine Nuts VS Canned Tomatoes with Green Chilies

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	232% 6730kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	705% 684g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	153% 49g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	103% 1.64g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1950% 332g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	28% 36.2g	130g per day for Men 19-50 years
Sugars	49.5% 36g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 34.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	NA	38g per day for Men 19-50 years
Protein	244% 137g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	274% 44mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.6% 3.13mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	79.2% 1.03mg	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	22.5% 90μg	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	69% 62mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	449% 539μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	16% 160mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	1471% 13.2mg	100% 0.9mg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	3827% 88mg	57.4% 1.32mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	176% 5970mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	586% 64.5mg	12% 1.3mg	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 Canned Tomatoes with Green Chilies per 1 kg

Compare the macro and micronutrient content in 1 kg of Pine Nuts versus 1 kg of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pine Nuts vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Pine Nuts has 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 Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 20 times more Vitamin A and 7.8 times more Vitamin C than Dried Pine Nuts.
• Both Pine Nuts and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Dried Pine Nuts as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pine Nuts vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Pine Nuts has 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 Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 200.5 times more Sodium and 41.3 times more Water than Dried Pine Nuts.
• 1 kilogram of Pine Nuts lack sufficient amounts of Calcium
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Dried Pine Nuts as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pine Nuts has 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 Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein