Comparing Nutrients in 7 ounces Tomatoes VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Tomatoes	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	43% 1248kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	125% 121g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	98% 1.56g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	290% 49.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	NA	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	3.75% 2.7g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	56% 21.2g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	206% 2.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	54.2% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	28.8% 115μg	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	30.2% 27mg	4.4% 3.97mg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	2% 20mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	228% 2.05mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	111% 464mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	374% 8.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.8% 47.6mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	77.2% 8.5mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.32% 11.7g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 42 times more Vitamin A and 6.9 times more Vitamin C than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 33.6 times more Vitamin B1, 11.7 times more Vitamin B2, 7.4 times more Vitamin B3, 2.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Pinyon Pine Nuts:

• Raw Ripe Red Tomatoes have 1.3 times more Calcium and 16 times more Water than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 17.5 times more Copper, 11.3 times more Iron, 21.3 times more Magnesium, 38 times more Manganese, 1.5 times more Phosphorus, 2.6 times more Potassium, 14.4 times more Sodium and 25.2 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Dried Pinyon Pine Nuts contain 34.9 times more Energy, 304.9 times more Fat, 334.9 times more Saturated Fat, 262.3 times more Omega 3, 311 times more Omega 6, 5 times more Carbohydrate, 8.9 times more Fiber and 13.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Pinyon Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.