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

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	105% 3053kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	885% 150g	1.12% 0.19g	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	14% 18g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 0g	g per day for Men 19-50 years
Fiber	44% 16.8g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	111% 62g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	37.8% 0.34mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	29% 989mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	266% 29.3mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	11.6% 428g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 1 pound:

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