Comparing Nutrients in 7 ounces Tomato Paste VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Tomato Paste	Pine Nuts	Recommended Dietary Allowance
Energy	5.6% 163kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	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	29% 37.5g	20% 26g	130g per day for Men 19-50 years
Sugars	33.3% 24g	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	16% 11.6g	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	% 11.4g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 6.85g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Pine Nuts	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	5.95% 24μg	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	48.3% 43.5mg	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	57% 8.53mg	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Pine Nuts	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	292% 2.63mg	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	74% 5.9mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	23.5% 165mg	163% 1141mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	116% 12.8mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.12% 4.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Pine Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Paste 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 Paste vs Pine Nuts:

• 7 ounces of Tomato Paste have 76 times more Vitamin A, 2.3 times more Vitamin B6 and 27.4 times more Vitamin C than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 6.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 2.8 times more Vitamin B9, 2.2 times more Vitamin E and 4.7 times more Vitamin K than Canned Tomato Paste.
• 7 ounces of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste 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 Paste vs Pine Nuts:

• 7 ounces of Tomato Paste have 2.3 times more Calcium, 1.7 times more Potassium, 7.6 times more Selenium and 29.5 times more Sodium than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 3.6 times more Copper, 1.9 times more Iron, 6 times more Magnesium, 29.1 times more Manganese, 6.9 times more Phosphorus and 10.2 times more Zinc than Canned Tomato Paste.
• 7 ounces of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 1.4 times more Carbohydrate, 3.4 times more Sugars and 83.6 times more Fructose than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 8.2 times more Energy, 145.5 times more Fat, 49 times more Saturated Fat, 23.4 times more Omega 3, 218.1 times more Omega 6 and 3.2 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Pine Nuts offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6