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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Tomatoes in Juice with Salt	Pine Nuts	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	105% 3053kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	320% 310g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	69.4% 22.2g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	46.5% 0.74g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	885% 150g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	16% 11.6g	22.5% 16.3g	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	8.2% 5.94g	0.44% 0.32g	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	% 5.62g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 15.6g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	44% 16.8g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Pine Nuts	Recommended Dietary Allowance
Vitamin A	10% 91μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	195% 58.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	38.6% 154μg	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	63.5% 57mg	4.03% 3.63mg	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	18% 2.68mg	282% 42.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Pine Nuts	Recommended Dietary Allowance
Calcium	15% 150mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	667% 6mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	314% 25mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	1736% 40mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	33% 15μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 77mg	373% 2608mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	79.6% 2708mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	266% 29.3mg	11mg per day for Men 19-50 years
Water	11.6% 430g	0.28% 10.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Tomatoes in Juice with Salt has 20 times more Vitamin A, 1.6 times more Vitamin B1 and 15.8 times more Vitamin C than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 4.1 times more Vitamin B2, 6.2 times more Vitamin B3, 2.7 times more Vitamin B5, 4.3 times more Vitamin B9, 15.8 times more Vitamin E and 20.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Pine Nuts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Tomatoes in Juice with Salt has 2.1 times more Calcium, 57.5 times more Sodium and 41.6 times more Water than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 25.5 times more Copper, 9.7 times more Iron, 25.1 times more Magnesium, 129.4 times more Manganese, 33.8 times more Phosphorus, 3.1 times more Potassium and 53.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• 1 pound of Pine Nuts lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dried Pine Nuts lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Pine Nuts contains 42.1 times more Energy, 273.5 times more Fat, 144.1 times more Saturated Fat, 41 times more Omega 3, 341.8 times more Omega 6, 3.8 times more Carbohydrate, 1.4 times more Sugars, 1.9 times more Fiber and 17.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein