Comparing Nutrients in 100 grams Pine Nuts VS Tomato Juice with Salt

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	23.2% 673kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	70.5% 68.4g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	0.059% 0.019g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	0.13% 0.022g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	2.7% 3.53g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	3.56% 2.58g	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	0.097% 0.07g	1.83% 1.33g	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	% 0.07g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 3.45g	% 0g	g per day for Men 19-50 years
Fiber	9.74% 3.7g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	2.56% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.23% 0.094mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	5% 20μg	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	0.89% 0.8mg	78% 70mg	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	62.2% 9.33mg	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	1.6% 16mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	4.67% 0.042mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.9μg	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	69% 5.53mg	4.88% 0.39mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	2.96% 0.068mg	2.3mg per day for Men 19-50 years
Molybdenum	7.3% 3.28μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	82% 575mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	6.4% 217mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	17% 253mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.45mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	0.062% 2.28g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Tomato Juice with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Pine Nuts versus 100 g of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pine Nuts vs Tomato Juice with Salt:

• 100 grams of Pine Nuts have 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 Tomato Juice with Salt.
• While 100 g of Canned Tomato Juice with Salt contain 23 times more Vitamin A and 87.6 times more Vitamin C than Dried Pine Nuts.
• 100 grams of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• 100 grams of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Dried Pine Nuts as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pine Nuts vs Tomato Juice with Salt:

• 100 grams of Pine Nuts have 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 Tomato Juice with Salt.
• While 100 g of Canned Tomato Juice with Salt contain 126.5 times more Sodium and 41.3 times more Water than Dried Pine Nuts.
• 100 grams of Tomato Juice with Salt lack sufficient amounts of Zinc
• Both Dried Pine Nuts as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pine Nuts have 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 Tomato Juice with Salt.
• 100 grams of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein