Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Pine Nuts	Recommended Dietary Allowance
Energy	2.35% 68kcal	105% 3053kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	320% 310g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	69.4% 22.2g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	46.5% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	885% 150g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	NA	44% 16.8g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	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	13% 0.15mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	NA	282% 42.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Pine Nuts	Recommended Dietary Allowance
Calcium	9.07% 91mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	667% 6mg	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	14.7% 1.18mg	314% 25mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	9.07% 63.5mg	373% 2608mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	79.6% 2708mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	266% 29.3mg	11mg per day for Men 19-50 years
Water	11.6% 427g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Pine Nuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Pine Nuts:

• 1 pound of Canned Tomatoes with Green Chilies has 20 times more Vitamin A and 7.8 times more Vitamin C than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 10.7 times more Vitamin B1, 11.9 times more Vitamin B2, 6.9 times more Vitamin B3, 2.1 times more Vitamin B5 and 3.8 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Pine Nuts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Pine Nuts:

• 1 pound of Canned Tomatoes with Green Chilies has 1.3 times more Calcium, 200.5 times more Sodium and 41.3 times more Water than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 14.7 times more Copper, 21.3 times more Iron, 22.8 times more Magnesium, 66.7 times more Manganese, 41.1 times more Phosphorus, 5.6 times more Potassium and 49.6 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 1 pound of Pine Nuts lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes with Green Chilies 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 44.9 times more Energy, 854.6 times more Fat, 445.4 times more Saturated Fat, 164 times more Omega 3, 1143.1 times more Omega 6, 3.6 times more Carbohydrate and 19.8 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein