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Comparing Nutrients in 5 ounces Pine NutsVS Tomatoes

Macros Ratio

Protein Fat Carbs

Pine Nuts
8%
85%
7%
Tomatoes
17%
9%
74%
5 oz ▼

Macro Nutrients

33%954kcal
Energy
0.88%25.5kcal
954 kcalvs25.5 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
100%97g
Fat
0.29%0.28g
97 gvs0.28 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
21.7%6.94g
Saturated Fat
0.12%0.04g
6.94 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
14.5%0.23g
Omega 3
0.27%0.004g
0.23 gvs0.004 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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276%47g
Omega 6
0.67%0.11g
47 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
14.3%18.5g
Carbohydrate
4.24%5.5g
18.5 gvs5.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
7%5.1g
Sugars
5.14%3.73g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.1 gvs3.73 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.14%0.099g
Fructose
2.68%1.94g
≤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]
0.099 gvs1.94 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.099g
Glucose
%1.77g
0.099 gvs1.77 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%4.9g
Sucrose
%0g
4.9 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
14%5.24g
Fiber
4.48%1.7g
5.24 gvs1.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
34.7%19.4g
Protein
2.23%1.25g
19.4 gvs1.25 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.16%1.4μg
Vitamin A
6.6%59.5μg
RAE, retinol activity equivalents
1.4 μgvs59.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
43%0.52mg
Vitamin B1
4.37%0.052mg
Thiamine
0.52 mgvs0.052 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
24.8%0.32mg
Vitamin B2
2.07%0.027mg
Riboflavin
0.32 mgvs0.027 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
39%6.2mg
Vitamin B3
5.26%0.84mg
Niacin, nicotinic acid, niacinamide
6.2 mgvs0.84 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
8.87%0.44mg
Vitamin B5
2.52%0.13mg
Pantothenic acid
0.44 mgvs0.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
10.2%0.13mg
Vitamin B6
8.72%0.11mg
Pyridoxine
0.13 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
61%18.3μg
Vitamin B7
2.2%0.66μg
Biotin
18.3 μgvs0.66 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
12%48μg
Vitamin B9
5.3%21.3μg
Folates and Folic Acid
48 μgvs21.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
1.26%1.13mg
Vitamin C
21.6%19.4mg
Ascorbic acid
1.13 mgvs19.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
88%13.2mg
Vitamin E
5.1%0.77mg
Tocopherols and Tocotrienols
13.2 mgvs0.77 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
63.7%76.4μg
Vitamin K
9.33%11μg
Phytomenadione or phylloquinone
76.4 μgvs11 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.27%22.7mg
Calcium
1.4%14mg
22.7 mgvs14 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
209%1.88mg
Copper
9.3%0.084mg
1.88 mgvs0.084 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
0.082%3.26μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs3.26 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
98%7.84mg
Iron
4.8%0.38mg
7.84 mgvs0.38 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
84.7%356mg
Magnesium
3.7%15.6mg
356 mgvs15.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
542%12.5mg
Manganese
7.03%0.16mg
12.5 mgvs0.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
10.3%4.65μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
4.65 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
116%815mg
Phosphorus
4.86%34mg
815 mgvs34 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
25%846mg
Potassium
9.9%336mg
846 mgvs336 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
1.8%0.99μg
Selenium
0%0μg
0.99 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.19%2.83mg
Sodium
0.47%7.1mg
2.83 mgvs7.1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
83%9.14mg
Zinc
2.2%0.24mg
9.14 mgvs0.24 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.087%3.23g
Water
3.62%134g
3.23 gvs134 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Pine Nuts vs Tomatoes:
Comparing minerals per 5 ounces for Pine Nuts vs Tomatoes:
Comparison of macro-nutrients per 5 ounces:



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