Comparing Nutrients in 5 ounces Tomato Paste VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Tomato Paste	Pine Nuts	Recommended Dietary Allowance
Energy	4% 116kcal	33% 954kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	21.7% 6.94g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	276% 47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	24% 17.3g	7% 5.1g	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	11.4% 8.3g	0.14% 0.099g	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	% 8.15g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 4.9g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	14% 5.24g	38g per day for Men 19-50 years
Protein	11% 6.12g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Pine Nuts	Recommended Dietary Allowance
Vitamin A	12% 108μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	8.87% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	61% 18.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.25% 17μg	12% 48μg	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	34.5% 31mg	1.26% 1.13mg	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	40.6% 6.1mg	88% 13.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	63.7% 76.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Pine Nuts	Recommended Dietary Allowance
Calcium	5.1% 51mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	209% 1.88mg	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	53% 4.22mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	542% 12.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	10.3% 4.65μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 118mg	116% 815mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	83% 9.14mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.087% 3.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Pine Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Pine Nuts:

• 5 ounces of Tomato Paste have 76 times more Vitamin A, 2.3 times more Vitamin B6 and 27.4 times more Vitamin C than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 6.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 2.8 times more Vitamin B9, 2.2 times more Vitamin E and 4.7 times more Vitamin K than Canned Tomato Paste.
• 5 ounces of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Pine Nuts:

• 5 ounces of Tomato Paste have 2.3 times more Calcium, 1.7 times more Potassium, 7.6 times more Selenium and 29.5 times more Sodium than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 3.6 times more Copper, 1.9 times more Iron, 6 times more Magnesium, 29.1 times more Manganese, 6.9 times more Phosphorus and 10.2 times more Zinc than Canned Tomato Paste.
• 5 ounces of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 1.4 times more Carbohydrate, 3.4 times more Sugars and 83.6 times more Fructose than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 8.2 times more Energy, 145.5 times more Fat, 49 times more Saturated Fat, 23.4 times more Omega 3, 218.1 times more Omega 6 and 3.2 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Pine Nuts offer comparable quantities of Fiber per five ounces.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6