Comparing Nutrients in 1 pound Pine Nuts VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Pine Nuts	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	105% 3053kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	885% 150g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.6% 59.3g	12.3% 16g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	16% 11.7g	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	0.44% 0.32g	8.32% 6.03g	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	% 0.32g	% 5.67g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 0g	g per day for Men 19-50 years
Fiber	44% 16.8g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	111% 62g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	195% 58.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.6% 154μg	22.7% 91μg	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	4.03% 3.63mg	353% 318mg	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	282% 42.3mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	314% 25mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	13.4% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	33% 15μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	373% 2608mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	266% 29.3mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Tomato Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Pine Nuts versus 1 lb of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pine Nuts vs Tomato Juice with Salt:

• 1 pound of Pine Nuts has 3.6 times more Vitamin B1, 2.9 times more Vitamin B2, 6.5 times more Vitamin B3, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9, 29.2 times more Vitamin E and 23.4 times more Vitamin K than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 23 times more Vitamin A and 87.6 times more Vitamin C than Dried Pine Nuts.
• 1 pound of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Dried Pine Nuts as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pine Nuts vs Tomato Juice with Salt:

• 1 pound of Pine Nuts has 31.5 times more Copper, 14.2 times more Iron, 22.8 times more Magnesium, 129.4 times more Manganese, 30.3 times more Phosphorus, 2.8 times more Potassium and 58.6 times more Zinc than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 126.5 times more Sodium and 41.3 times more Water than Dried Pine Nuts.
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Zinc
• Both Dried Pine Nuts as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pine Nuts has 39.6 times more Energy, 235.8 times more Fat, 257.8 times more Saturated Fat, 32.8 times more Omega 3, 1506.8 times more Omega 6, 3.7 times more Carbohydrate, 1.4 times more Sugars, 9.3 times more Fiber and 16.1 times more Protein than Tomato Juice with Salt.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein