Comparing Nutrients in 500 calories Stewed Canned Tomatoes VS Pine Nuts

Weight per 500 calories

• Stewed Canned Tomatoes: 1923g
• Pine Nuts: 74.3g

Dried Pine Nuts have 25.9 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is very high in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Pine Nuts?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Stewed Canned Tomatoes	Pine Nuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.77% 3.65g	52.4% 50.8g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	11.4% 3.64g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	145% 24.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	7.48% 9.7g	130g per day for Men 19-50 years
Sugars	93% 67.7g	3.68% 2.67g	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	50% 36g	0.072% 0.052g	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	% 31.3g	% 0.052g	g per day for Men 19-50 years
Sucrose	% 0.38g	% 2.56g	g per day for Men 19-50 years
Fiber	50.6% 19.2g	7.23% 2.75g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Pine Nuts	Recommended Dietary Allowance
Vitamin A	19.2% 173μg	0.083% 0.74μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	20.4% 3.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	4.65% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	5.37% 0.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	32% 9.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 96μg	6.3% 25.3μg	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	169% 152mg	0.66% 0.59mg	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	106% 16mg	46.2% 6.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.5% 46μg	33.4% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Pine Nuts	Recommended Dietary Allowance
Calcium	65.4% 654mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	109% 0.98mg	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	320% 25.6mg	51.4% 4.1mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	44.4% 186mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	284% 6.54mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	5.4% 2.44μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	55% 385mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	117% 3981mg	13% 444mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	0.95% 0.52μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	0.099% 1.5mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	47.6% 1760g	0.046% 1.7g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Pine Nuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Pine Nuts?

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

• 500 calories of Stewed Canned Tomatoes have 233 times more Vitamin A, 3.3 times more Vitamin B1, 4 times more Vitamin B2, 4.2 times more Vitamin B3, 9.4 times more Vitamin B5, 4.7 times more Vitamin B6, 3.8 times more Vitamin B9, 255.6 times more Vitamin C and 2.3 times more Vitamin E than Pine Nuts.
• Both Stewed Canned Tomatoes and Pine Nuts provide similar amounts of Vitamin K per 500 calories.
• 500 calories of Pine Nuts have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Stewed Canned Tomatoes vs Pine Nuts:

• 500 calories of Stewed Canned Tomatoes have 55 times more Calcium, 2.2 times more Copper, 6.2 times more Iron, 1.2 times more Magnesium, 9 times more Potassium, 22.2 times more Selenium, 2860.3 times more Sodium and 1039.2 times more Water than Pine Nuts.
• While 500 kcal of Dried Pine Nuts contain 5.8 times more Manganese and 1.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Pine Nuts contain similar levels of Phosphorus per 500 calories.
• 500 calories of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stewed Canned Tomatoes have 12.2 times more Carbohydrate, 25.4 times more Sugars, 695.2 times more Fructose, 7 times more Fiber and 1.7 times more Protein than Pine Nuts.
• While 500 kcal of Dried Pine Nuts contain 13.9 times more Fat, 7.3 times more Saturated Fat and 17.3 times more Omega 6 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Pine Nuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 6
• 500 calories of Pine Nuts provide inadequate amounts of Carbohydrate and Fiber
• Both Stewed Canned Ripe Red Tomatoes as well as Dried Pine Nuts provide inadequate amounts of Omega 3 in 500 calories.