Comparing Nutrients in 7 ounces Tomato Juice with Salt VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Tomato Juice with Salt	Pine Nuts	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	387% 65.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7g	20% 26g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	9.83% 7.12g	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	3.64% 2.64g	0.19% 0.14g	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	% 2.5g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.85g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	3% 1.7g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Pine Nuts	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.35% 1.34mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	85.3% 25.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	17% 67.5μg	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	155% 139mg	1.76% 1.6mg	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	4.23% 0.64mg	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Pine Nuts	Recommended Dietary Allowance
Calcium	2% 20mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	292% 2.63mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.7μg	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	9.67% 0.77mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	759% 17.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	14.5% 6.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.4% 37.7mg	163% 1141mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	116% 12.8mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.12% 4.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Pine Nuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Juice with Salt vs Pine Nuts:

• 7 ounces of Tomato Juice with Salt have 23 times more Vitamin A and 87.6 times more Vitamin C than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 3.6 times more Vitamin B1, 2.9 times more Vitamin B2, 6.5 times more Vitamin B3, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9, 29.2 times more Vitamin E and 23.4 times more Vitamin K than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 7 ounces of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Juice with Salt as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Juice with Salt vs Pine Nuts:

• 7 ounces of Tomato Juice with Salt have 126.5 times more Sodium and 41.3 times more Water than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 31.5 times more Copper, 14.2 times more Iron, 22.8 times more Magnesium, 129.4 times more Manganese, 30.3 times more Phosphorus, 2.8 times more Potassium and 58.6 times more Zinc than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Zinc
• Both Canned Tomato Juice with Salt as well as Dried Pine Nuts lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Pine Nuts contain 39.6 times more Energy, 235.8 times more Fat, 257.8 times more Saturated Fat, 32.8 times more Omega 3, 1506.8 times more Omega 6, 3.7 times more Carbohydrate, 1.4 times more Sugars, 9.3 times more Fiber and 16.1 times more Protein than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein