Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Pine Nuts	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	33% 954kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	21.7% 6.94g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	276% 47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.95% 5.13g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 4.9g	g per day for Men 19-50 years
Fiber	NA	14% 5.24g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	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	4% 0.048mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	8.87% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	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	3.2% 12.8μg	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	9.76% 8.8mg	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	NA	88% 13.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	63.7% 76.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Pine Nuts	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	4.6% 0.37mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	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	2.83% 20mg	116% 815mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	83% 9.14mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.087% 3.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Pine Nuts per 5 oz

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

• 5 ounces of Canned Tomatoes with Green Chilies have 20 times more Vitamin A and 7.8 times more Vitamin C than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 10.7 times more Vitamin B1, 11.9 times more Vitamin B2, 6.9 times more Vitamin B3, 2.1 times more Vitamin B5 and 3.8 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Pine Nuts provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 5 ounces of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Pine Nuts:

• 5 ounces of Canned Tomatoes with Green Chilies have 1.3 times more Calcium, 200.5 times more Sodium and 41.3 times more Water than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 14.7 times more Copper, 21.3 times more Iron, 22.8 times more Magnesium, 66.7 times more Manganese, 41.1 times more Phosphorus, 5.6 times more Potassium and 49.6 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 5 ounces of Pine Nuts lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Dried Pine Nuts lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Pine Nuts contain 44.9 times more Energy, 854.6 times more Fat, 445.4 times more Saturated Fat, 164 times more Omega 3, 1143.1 times more Omega 6, 3.6 times more Carbohydrate and 19.8 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein