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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	6.2% 180kcal	217% 6290kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	629% 610g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	293% 94g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	492% 7.87g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	1464% 249g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	148% 193g	130g per day for Men 19-50 years
Sugars	34.3% 25g	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	18% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	282% 107g	38g per day for Men 19-50 years
Protein	17% 9.5g	207% 116g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Pinyon 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	1036% 12.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	172% 2.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	273% 43.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	85.4% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.5% 130μg	145% 580μg	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	22.2% 20mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	11% 110mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	1150% 10.4mg	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	383% 30.6mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	557% 2340mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	1884% 43.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	185% 6280mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	389% 42.8mg	11mg per day for Men 19-50 years
Water	25.5% 943g	1.6% 59g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Pinyon Pine Nuts per 1 kg

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

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

• 1 kilogram of Cooked Ripe Red Tomatoes has 24 times more Vitamin A and 11.4 times more Vitamin C than Pinyon Pine Nuts.
• While 1 kg of Dried Pinyon Pine Nuts contains 34.5 times more Vitamin B1, 10.1 times more Vitamin B2, 8.2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 4.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Pinyon Pine Nuts have insufficient amounts of Vitamin A
• Both Cooked Ripe Red Tomatoes as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Ripe Red Tomatoes has 16 times more Water than Pinyon Pine Nuts.
• While 1 kg of Dried Pinyon Pine Nuts contains 13.8 times more Copper, 4.5 times more Iron, 26 times more Magnesium, 41.3 times more Manganese, 2.9 times more Potassium, 6.5 times more Sodium and 30.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Pinyon Pine Nuts contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc
• Both Cooked Ripe Red Tomatoes as well as Dried Pinyon Pine Nuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Pinyon Pine Nuts contains 34.9 times more Energy, 554.4 times more Fat, 625.1 times more Saturated Fat, 393.5 times more Omega 3, 592.4 times more Omega 6, 4.8 times more Carbohydrate, 15.3 times more Fiber and 12.2 times more Protein than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein