Comparing Nutrients in 5 ounces Tomatoes VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Tomatoes	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	30.7% 892kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	41.5% 13.3g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	207% 35.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	21% 27.4g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	NA	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	2.68% 1.94g	NA	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	40% 15g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	20.6% 82.2μg	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	21.6% 19.4mg	3.15% 2.83mg	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	5.1% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	163% 1.47mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	54.2% 4.34mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	79% 332mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	267% 6.14mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.86% 34mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	26% 890mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	55% 6.07mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.23% 8.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Pinyon Pine Nuts:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A and 6.9 times more Vitamin C than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 33.6 times more Vitamin B1, 11.7 times more Vitamin B2, 7.4 times more Vitamin B3, 2.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Pinyon Pine Nuts:

• Raw Ripe Red Tomatoes have 1.3 times more Calcium and 16 times more Water than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 17.5 times more Copper, 11.3 times more Iron, 21.3 times more Magnesium, 38 times more Manganese, 1.5 times more Phosphorus, 2.6 times more Potassium, 14.4 times more Sodium and 25.2 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Dried Pinyon Pine Nuts contain 34.9 times more Energy, 304.9 times more Fat, 334.9 times more Saturated Fat, 262.3 times more Omega 3, 311 times more Omega 6, 5 times more Carbohydrate, 8.9 times more Fiber and 13.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Pinyon Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.