Comparing Nutrients in 1 pound Pine Nuts VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Pine Nuts	Tomato Paste	Recommended Dietary Allowance
Energy	105% 3053kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	885% 150g	4.06% 0.69g	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	66% 85.8g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 1.36g	g per day for Men 19-50 years
Fiber	44% 16.8g	49% 18.6g	38g per day for Men 19-50 years
Protein	111% 62g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	75.4% 0.98mg	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	13.6% 54.4μg	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	110% 99mg	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	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Tomato Paste	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	184% 1.66mg	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	314% 25mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	59.6% 1.37mg	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	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	266% 29.3mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Tomato Paste per 1 lb

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

Lets compare vitamin content per 1 pound of Pine Nuts vs Tomato Paste:

• 1 pound of Pine Nuts has 6.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 2.8 times more Vitamin B9, 2.2 times more Vitamin E and 4.7 times more Vitamin K than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 76 times more Vitamin A, 2.3 times more Vitamin B6 and 27.4 times more Vitamin C than Dried Pine Nuts.
• 1 pound of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Pine Nuts as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pine Nuts vs Tomato Paste:

• 1 pound of Pine Nuts has 3.6 times more Copper, 1.9 times more Iron, 6 times more Magnesium, 29.1 times more Manganese, 6.9 times more Phosphorus and 10.2 times more Zinc than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 2.3 times more Calcium, 1.7 times more Potassium, 7.6 times more Selenium and 29.5 times more Sodium than Dried Pine Nuts.
• 1 pound of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pine Nuts has 8.2 times more Energy, 145.5 times more Fat, 49 times more Saturated Fat, 23.4 times more Omega 3, 218.1 times more Omega 6 and 3.2 times more Protein than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.4 times more Carbohydrate, 3.4 times more Sugars and 83.6 times more Fructose than Dried Pine Nuts.
• Both Pine Nuts and Tomato Paste offer comparable quantities of Fiber per one pound.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6