Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Pine Nuts	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	5.53% 7.2g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 6.85g	g per day for Men 19-50 years
Fiber	NA	19.3% 7.34g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Pine Nuts	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	4.47% 18μg	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	13.7% 12.3mg	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	NA	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Pine Nuts	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	6.45% 0.52mg	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	11.4% 0.26mg	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	3.97% 27.8mg	163% 1141mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	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: Canned Tomatoes with Green Chilies VS Pine Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Pine Nuts:

• 7 ounces of Canned Tomatoes with Green Chilies have 20 times more Vitamin A and 7.8 times more Vitamin C than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 10.7 times more Vitamin B1, 11.9 times more Vitamin B2, 6.9 times more Vitamin B3, 2.1 times more Vitamin B5 and 3.8 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Pine Nuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 7 ounces of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Pine Nuts:

• 7 ounces of Canned Tomatoes with Green Chilies have 1.3 times more Calcium, 200.5 times more Sodium and 41.3 times more Water than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 14.7 times more Copper, 21.3 times more Iron, 22.8 times more Magnesium, 66.7 times more Manganese, 41.1 times more Phosphorus, 5.6 times more Potassium and 49.6 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 7 ounces of Pine Nuts lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Dried Pine Nuts lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Pine Nuts contain 44.9 times more Energy, 854.6 times more Fat, 445.4 times more Saturated Fat, 164 times more Omega 3, 1143.1 times more Omega 6, 3.6 times more Carbohydrate and 19.8 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein