Comparing Nutrients in 300 calories Pine Nuts VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Pine Nuts: 44.6g
• Cooked Ripe Red Tomatoes: 1667g

Pine Nuts have 37.4 times more energy per 100g than Cooked Ripe Red Tomatoes. It has very high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Pine Nuts or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31.4% 30.5g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	4.57% 0.073g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	87% 14.8g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.83g	51.4% 67g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	57.2% 41.5g	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	0.043% 0.031g	30% 22g	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	% 0.031g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 1.54g	% 0g	g per day for Men 19-50 years
Fiber	4.34% 1.65g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	11% 6.1g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.05% 0.45μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.96mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.22% 0.042mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	19% 5.75μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.8% 15μg	54% 217μg	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	0.4% 0.36mg	422% 380mg	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	27.7% 4.16mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	0.71% 7.13mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	139% 1.25mg	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	31% 2.47mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	171% 3.92mg	76% 1.75mg	2.3mg per day for Men 19-50 years
Molybdenum	3.25% 1.46μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.6% 256mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	7.83% 266mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	0.57% 0.31μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.059% 0.89mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	26% 2.88mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	0.027% 1g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pine Nuts vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 897.3 times more Vitamin A, 3.7 times more Vitamin B1, 3.6 times more Vitamin B2, 4.5 times more Vitamin B3, 15.4 times more Vitamin B5, 31.4 times more Vitamin B6, 14.3 times more Vitamin B9, 1065.6 times more Vitamin C, 2.2 times more Vitamin E and 1.9 times more Vitamin K than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pine Nuts vs Cooked Ripe Red Tomatoes:

• Dried Pine Nuts have 2.2 times more Manganese and 1.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 25.7 times more Calcium, 2.1 times more Copper, 4.6 times more Iron, 1.3 times more Magnesium, 1.8 times more Phosphorus, 13.7 times more Potassium, 26.7 times more Selenium, 205.6 times more Sodium and 1547 times more Water than Dried Pine Nuts.

Comparison of macro-nutrients per 300 calories:

• Dried Pine Nuts have 16.6 times more Fat, 8.7 times more Saturated Fat, 2.2 times more Omega 3 and 21.1 times more Omega 6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 11.5 times more Carbohydrate, 25.9 times more Sugars, 699.7 times more Fructose, 7.1 times more Fiber and 2.6 times more Protein than Dried Pine Nuts.
• Both Dried Pine Nuts and Cooked Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Dried Pine Nuts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.