Comparing Nutrients in 500 calories Pine Nuts VS Tomatoes

Weight per 500 calories

• Pine Nuts: 74.3g
• Tomatoes: 2778g

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

Which food has more nutrients per 500 calories - Pine Nuts or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Tomatoes	17%	9%	74%

Macro Nutrients

	Pine Nuts	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.4% 50.8g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	145% 24.6g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.48% 9.7g	83% 108g	130g per day for Men 19-50 years
Sugars	3.68% 2.67g	101% 73g	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	0.072% 0.052g	52.5% 38g	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	% 0.052g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 2.56g	% 0g	g per day for Men 19-50 years
Fiber	7.23% 2.75g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	18% 10g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.083% 0.74μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.26mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.65% 0.23mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.37% 0.07mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	32% 9.6μg	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.3% 25.3μg	104% 417μg	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	0.66% 0.59mg	423% 381mg	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	46.2% 6.93mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.4% 40μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Tomatoes	Recommended Dietary Allowance
Calcium	1.2% 12mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	51.4% 4.1mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	44.4% 186mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	284% 6.54mg	138% 3.17mg	2.3mg per day for Men 19-50 years
Molybdenum	5.4% 2.44μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	61% 427mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	13% 444mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	0.95% 0.52μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.099% 1.5mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pine Nuts vs Tomatoes:

• Raw Ripe Red Tomatoes contain 1570.3 times more Vitamin A, 3.8 times more Vitamin B1, 3.1 times more Vitamin B2, 5.1 times more Vitamin B3, 10.6 times more Vitamin B5, 31.8 times more Vitamin B6, 1.4 times more Vitamin B7, 16.5 times more Vitamin B9, 640.3 times more Vitamin C, 2.2 times more Vitamin E and 5.5 times more Vitamin K than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pine Nuts vs Tomatoes:

• Dried Pine Nuts have 2.1 times more Manganese than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 23.4 times more Calcium, 1.7 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus, 14.8 times more Potassium, 93.5 times more Sodium and 1550 times more Water than Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Ripe Red Tomatoes have similar amounts of Zinc per 500 kcal.
• Both Dried Pine Nuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Pine Nuts have 9.1 times more Fat, 4.7 times more Saturated Fat, 1.5 times more Omega 3 and 11.1 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 11.1 times more Carbohydrate, 27.4 times more Sugars, 731.8 times more Fructose, 12.1 times more Fiber and 2.4 times more Protein than Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Dried Pine Nuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.