Comparing Nutrients in 1 pound Pinyon Pine Nuts VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Pinyon Pine Nuts	Tomato Paste	Recommended Dietary Allowance
Energy	98% 2853kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	285% 277g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	133% 42.5g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	664% 113g	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	67.3% 87.5g	66% 85.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	128% 48.5g	49% 18.6g	38g per day for Men 19-50 years
Protein	94% 52.5g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Pinyon 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	470% 5.64mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	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	19% 0.95mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	75.4% 0.98mg	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	65.8% 263μg	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	10% 9.07mg	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	NA	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Tomato Paste	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	522% 4.7mg	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	173% 14mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	253% 1061mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	855% 19.7mg	59.6% 1.37mg	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	22.7% 159mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	83.8% 2849mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	NA	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.72% 26.8g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Pinyon 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 Pinyon Pine Nuts vs Tomato Paste:

• 1 pound of Pinyon Pine Nuts has 20.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.8 times more Vitamin B9 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 76 times more Vitamin A, 1.9 times more Vitamin B6 and 11 times more Vitamin C than Dried Pinyon Pine Nuts.
• 1 pound of Pinyon Pine Nuts have insufficient amounts of Vitamin A
• Both Dried Pinyon 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 Pinyon Pine Nuts vs Tomato Paste:

• 1 pound of Pinyon Pine Nuts has 2.8 times more Copper, 5.6 times more Magnesium, 14.3 times more Manganese, 1.2 times more Sodium and 6.8 times more Zinc than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 4.5 times more Calcium, 2.4 times more Phosphorus and 1.6 times more Potassium than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Tomato Paste contain similar levels of Iron per one pound.
• 1 pound of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pinyon Pine Nuts has 7.7 times more Energy, 129.7 times more Fat, 93.8 times more Saturated Fat, 112.4 times more Omega 3, 163.7 times more Omega 6, 2.6 times more Fiber and 2.7 times more Protein than Tomato Paste.
• Both Pinyon Pine Nuts and Tomato Paste offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6