Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Stewed Canned Tomatoes	Pine Nuts	Recommended Dietary Allowance
Energy	8.97% 260kcal	232% 6730kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	705% 684g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	153% 49g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	103% 1.64g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	1950% 332g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	101% 131g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	49.5% 36g	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	26% 19g	0.97% 0.7g	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	% 16.3g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 34.5g	g per day for Men 19-50 years
Fiber	26.3% 10g	97% 37g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Pine Nuts	Recommended Dietary Allowance
Vitamin A	10% 90μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	62.6% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	430% 129μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	85% 340μg	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	87.8% 79mg	8.9% 8mg	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	55.3% 8.3mg	622% 93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	449% 539μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Pine Nuts	Recommended Dietary Allowance
Calcium	34% 340mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	1471% 13.2mg	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	166% 13.3mg	691% 55.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	3827% 88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	73% 32.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.6% 200mg	821% 5750mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	176% 5970mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	586% 64.5mg	11mg per day for Men 19-50 years
Water	24.7% 915g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Pine Nuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Pine Nuts:

• 1 kilogram of Stewed Canned Tomatoes has 9.9 times more Vitamin C than Pine Nuts.
• While 1 kg of Dried Pine Nuts contains 7.9 times more Vitamin B1, 6.5 times more Vitamin B2, 6.1 times more Vitamin B3, 2.7 times more Vitamin B5, 5.5 times more Vitamin B6, 6.8 times more Vitamin B9, 11.2 times more Vitamin E and 22.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 kilogram of Pine Nuts have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Pine Nuts:

• 1 kilogram of Stewed Canned Tomatoes has 2.1 times more Calcium, 110.5 times more Sodium and 40.1 times more Water than Pine Nuts.
• While 1 kg of Dried Pine Nuts contains 11.8 times more Copper, 4.2 times more Iron, 20.9 times more Magnesium, 149.2 times more Manganese, 28.8 times more Phosphorus, 2.9 times more Potassium and 37.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 1 kilogram of Pine Nuts lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Dried Pine Nuts lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has 26.9 times more Fructose than Pine Nuts.
• While 1 kg of Dried Pine Nuts contains 25.9 times more Energy, 359.8 times more Fat, 188.4 times more Saturated Fat, 54.7 times more Omega 3, 448 times more Omega 6, 2.1 times more Carbohydrate, 3.7 times more Fiber and 15 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Pine Nuts offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein