Comparing Nutrients in 1 kilogram Pine Nuts VS Cooked Ripe Red Tomatoes

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	232% 6730kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	705% 684g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	153% 49g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	103% 1.64g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1950% 332g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	31% 40g	130g per day for Men 19-50 years
Sugars	49.5% 36g	34.3% 25g	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% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 34.5g	% 0g	g per day for Men 19-50 years
Fiber	97% 37g	18.4% 7g	38g per day for Men 19-50 years
Protein	244% 137g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	274% 44mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.6% 3.13mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	449% 539μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	16% 160mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1471% 13.2mg	83.3% 0.75mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	3827% 88mg	45.7% 1.05mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	176% 5970mg	64% 2180mg	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	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	586% 64.5mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.62% 23g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pine Nuts vs Cooked Ripe Red Tomatoes:

• Dried Pine Nuts have 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.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A and 28.5 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine Nuts and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 per 1 kg.
• Both Dried Pine Nuts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pine Nuts vs Cooked Ripe Red Tomatoes:

• Dried Pine Nuts have 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.
• While Cooked Ripe Red Tomatoes contain 41.4 times more Water than Dried Pine Nuts.

Comparison of macro-nutrients per 1 kilogram:

• Dried Pine Nuts have 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.
• While Cooked Ripe Red Tomatoes contain 18.7 times more Fructose than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.