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Comparing Nutrients in 1 kilogram Pinyon Pine NutsVS Tomatoes

Macros Ratio

Protein Fat Carbs

Pinyon Pine Nuts
7%
82%
11%
Tomatoes
17%
9%
74%
1 kg ▼

Macro Nutrients

217%6290kcal
Energy
6.2%180kcal
6290 kcalvs180 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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629%610g
Fat
2.06%2g
610 gvs2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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293%94g
Saturated Fat
0.88%0.28g
94 gvs0.28 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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492%7.87g
Omega 3
1.88%0.03g
7.87 gvs0.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1464%249g
Omega 6
4.7%0.8g
249 gvs0.8 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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148%193g
Carbohydrate
30%39g
193 gvs39 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
36.3%26.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs26.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
19%13.7g
≤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]
NA gvs13.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%12.5g
NA gvs12.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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282%107g
Fiber
31.6%12g
107 gvs12 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
207%116g
Protein
15.7%8.8g
116 gvs8.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.1%10μg
Vitamin A
46.7%420μg
RAE, retinol activity equivalents
10 μgvs420 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1036%12.4mg
Vitamin B1
31%0.37mg
Thiamine
12.4 mgvs0.37 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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172%2.23mg
Vitamin B2
14.6%0.19mg
Riboflavin
2.23 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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273%43.7mg
Vitamin B3
37%5.94mg
Niacin, nicotinic acid, niacinamide
43.7 mgvs5.94 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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42%2.1mg
Vitamin B5
18%0.89mg
Pantothenic acid
2.1 mgvs0.89 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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85.4%1.1mg
Vitamin B6
61.5%0.8mg
Pyridoxine
1.1 mgvs0.8 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
15.6%4.7μg
Biotin
NA μgvs4.7 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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145%580μg
Vitamin B9
37.5%150μg
Folates and Folic Acid
580 μgvs150 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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22.2%20mg
Vitamin C
152%137mg
Ascorbic acid
20 mgvs137 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
36%5.4mg
Tocopherols and Tocotrienols
NA mgvs5.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
66%79μg
Phytomenadione or phylloquinone
NA μgvs79 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8%80mg
Calcium
10%100mg
80 mgvs100 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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1150%10.4mg
Copper
65.6%0.59mg
10.4 mgvs0.59 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
0.58%23μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs23 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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383%30.6mg
Iron
33.8%2.7mg
30.6 mgvs2.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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557%2340mg
Magnesium
26%110mg
2340 mgvs110 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1884%43.3mg
Manganese
49.6%1.14mg
43.3 mgvs1.14 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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50%350mg
Phosphorus
34.3%240mg
350 mgvs240 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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185%6280mg
Potassium
69.7%2370mg
6280 mgvs2370 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
0%0μg
NA μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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48%720mg
Sodium
3.33%50mg
720 mgvs50 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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389%42.8mg
Zinc
15.5%1.7mg
42.8 mgvs1.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.6%59g
Water
25.5%945g
59 gvs945 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Pinyon Pine Nuts vs Tomatoes:
Comparing minerals per 1 kilogram for Pinyon Pine Nuts vs Tomatoes:
Comparison of macro-nutrients per 1 kilogram:



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