Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS 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	1.27% 37kcal	33% 954kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	21.7% 6.94g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	276% 47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 4.9g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	14% 5.24g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Pine Nuts	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	8.87% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	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	1.77% 7.1μg	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	12.4% 11mg	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	7.84% 1.18mg	88% 13.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	63.7% 76.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Pine Nuts	Recommended Dietary Allowance
Calcium	4.8% 48mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	23.6% 1.9mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	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	4.05% 28.3mg	116% 815mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	83% 9.14mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.087% 3.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Pine Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Pine Nuts:

• 5 ounces of Stewed Canned Tomatoes have 9.9 times more Vitamin C than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 7.9 times more Vitamin B1, 6.5 times more Vitamin B2, 6.1 times more Vitamin B3, 2.7 times more Vitamin B5, 5.5 times more Vitamin B6, 6.8 times more Vitamin B9, 11.2 times more Vitamin E and 22.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Pine Nuts have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Pine Nuts:

• 5 ounces of Stewed Canned Tomatoes have 2.1 times more Calcium, 110.5 times more Sodium and 40.1 times more Water than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 11.8 times more Copper, 4.2 times more Iron, 20.9 times more Magnesium, 149.2 times more Manganese, 28.8 times more Phosphorus, 2.9 times more Potassium and 37.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 5 ounces of Pine Nuts lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Dried Pine Nuts lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 26.9 times more Fructose than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 25.9 times more Energy, 359.8 times more Fat, 188.4 times more Saturated Fat, 54.7 times more Omega 3, 448 times more Omega 6, 2.1 times more Carbohydrate, 3.7 times more Fiber and 15 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Pine Nuts offer comparable quantities of Sugars per five ounces.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein