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

Macros Ratio

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

Macro Nutrients

	Cooked Ripe Red Tomatoes	Pine Nuts	Recommended Dietary Allowance
Energy	6.2% 180kcal	232% 6730kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	705% 684g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	153% 49g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	103% 1.64g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	1950% 332g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	101% 131g	130g per day for Men 19-50 years
Sugars	34.3% 25g	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	18% 13g	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	% 12g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 34.5g	g per day for Men 19-50 years
Fiber	18.4% 7g	97% 37g	38g per day for Men 19-50 years
Protein	17% 9.5g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Pine Nuts	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	62.6% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	622% 93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	449% 539μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Pine Nuts	Recommended Dietary Allowance
Calcium	11% 110mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	85% 6.8mg	691% 55.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	40% 280mg	821% 5750mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	176% 5970mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	586% 64.5mg	11mg per day for Men 19-50 years
Water	25.5% 943g	0.62% 23g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 1 kilogram:

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