Comparing Nutrients in 7 ounces Pine Nuts VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Tomatoes	17%	9%	74%

Macro Nutrients

	Pine Nuts	Tomatoes	Recommended Dietary Allowance
Energy	46% 1336kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	140% 136g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	30.4% 9.72g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	387% 65.8g	0.93% 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	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	9.83% 7.12g	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	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	6.27% 2.4g	38g per day for Men 19-50 years
Protein	48.5% 27g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	85.3% 25.6μg	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89% 107μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Tomatoes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	759% 17.5mg	9.84% 0.23mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	116% 12.8mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	5.07% 188g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 9.8 times more Vitamin B1, 11.9 times more Vitamin B2, 7.4 times more Vitamin B3, 3.5 times more Vitamin B5, 27.5 times more Vitamin B7, 2.3 times more Vitamin B9, 17.3 times more Vitamin E and 6.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 42 times more Vitamin A and 17.1 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 7 oz.
• Both Dried Pine Nuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pine Nuts vs Tomatoes:

• Dried Pine Nuts have 1.6 times more Calcium, 22.4 times more Copper, 20.5 times more Iron, 22.8 times more Magnesium, 77.2 times more Manganese, 24 times more Phosphorus, 2.5 times more Potassium, more Selenium and 37.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 41.5 times more Water than Dried Pine Nuts.

Comparison of macro-nutrients per 7 ounces:

• Dried Pine Nuts have 37.4 times more Energy, 341.9 times more Fat, 175 times more Saturated Fat, 54.7 times more Omega 3, 414.4 times more Omega 6, 3.4 times more Carbohydrate, 1.4 times more Sugars, 3.1 times more Fiber and 15.6 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 19.6 times more Fructose than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.