Comparing Nutrients in 7 ounces Pine Nuts VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Pine Nuts	Tomato Puree	Recommended Dietary Allowance
Energy	46% 1336kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	140% 136g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	30.4% 9.72g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	387% 65.8g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	13.7% 18g	130g per day for Men 19-50 years
Sugars	9.83% 7.12g	13.2% 9.6g	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	0.19% 0.14g	6.5% 4.72g	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	% 0.14g	% 4.86g	g per day for Men 19-50 years
Sucrose	% 6.85g	% 0g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	48.5% 27g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	85.3% 25.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	5.46% 22μg	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	1.76% 1.6mg	23.4% 21mg	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	123% 18.5mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89% 107μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Tomato Puree	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	63.3% 0.57mg	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	137% 11mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	759% 17.5mg	14.6% 0.34mg	2.3mg per day for Men 19-50 years
Molybdenum	14.5% 6.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	163% 1141mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	116% 12.8mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Tomato Puree per 7 oz

Compare the macro and micronutrient content in 7 oz of Pine Nuts versus 7 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pine Nuts vs Tomato Puree:

• 7 ounces of Pine Nuts have 14.6 times more Vitamin B1, 2.8 times more Vitamin B2, 3 times more Vitamin B3, 3.1 times more Vitamin B9, 4.7 times more Vitamin E and 15.9 times more Vitamin K than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 26 times more Vitamin A, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 13.3 times more Vitamin C than Dried Pine Nuts.
• 7 ounces of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Pine Nuts as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pine Nuts vs Tomato Puree:

• 7 ounces of Pine Nuts have 4.6 times more Copper, 3.1 times more Iron, 10.9 times more Magnesium, 52.1 times more Manganese, 14.4 times more Phosphorus, 1.4 times more Potassium and 17.9 times more Zinc than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 38.5 times more Water than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Canned Tomato Puree lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pine Nuts have 17.7 times more Energy, 325.6 times more Fat, 168.9 times more Saturated Fat, 41 times more Omega 3, 404.3 times more Omega 6, 1.5 times more Carbohydrate, 1.9 times more Fiber and 8.3 times more Protein than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 1.3 times more Sugars and 34 times more Fructose than Dried Pine Nuts.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6