Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Tomatoes in Juice with Salt	Pine Nuts	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	33% 954kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	21.7% 6.94g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	276% 47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	5% 3.6g	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	2.56% 1.86g	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	% 1.76g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.9g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	14% 5.24g	38g per day for Men 19-50 years
Protein	2% 1.1g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Pine Nuts	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	8.87% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	2.83% 11.3μg	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	20% 18mg	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	5.58% 0.84mg	88% 13.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	63.7% 76.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Pine Nuts	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	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	3.44% 24mg	116% 815mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	83% 9.14mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.087% 3.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Pine Nuts:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 20 times more Vitamin A, 1.6 times more Vitamin B1 and 15.8 times more Vitamin C than Dried Pine Nuts.
• While Dried Pine Nuts contain 4.1 times more Vitamin B2, 6.2 times more Vitamin B3, 2.7 times more Vitamin B5, 4.3 times more Vitamin B9, 15.8 times more Vitamin E and 20.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Dried Pine Nuts have similar amounts of Vitamin B6 per 5 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Pine Nuts:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.1 times more Calcium, 57.5 times more Sodium and 41.6 times more Water than Dried Pine Nuts.
• While Dried Pine Nuts contain 25.5 times more Copper, 9.7 times more Iron, 25.1 times more Magnesium, 129.4 times more Manganese, 33.8 times more Phosphorus, 3.1 times more Potassium and 53.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Dried Pine Nuts have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 18.7 times more Fructose than Dried Pine Nuts.
• While Dried Pine Nuts contain 42.1 times more Energy, 273.5 times more Fat, 144.1 times more Saturated Fat, 41 times more Omega 3, 341.8 times more Omega 6, 3.8 times more Carbohydrate, 1.4 times more Sugars, 1.9 times more Fiber and 17.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.