Comparing Nutrients in 100 grams 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	2.83% 82kcal	23.2% 673kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	70.5% 68.4g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	195% 33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	10% 13g	130g per day for Men 19-50 years
Sugars	16.8% 12g	4.95% 3.6g	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	8.07% 5.85g	0.097% 0.07g	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	% 5.75g	% 0.07g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 3.45g	g per day for Men 19-50 years
Fiber	10.8% 4.1g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	7.7% 4.32g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Pine Nuts	Recommended Dietary Allowance
Vitamin A	8.44% 76μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	6.26% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	7.23% 0.094mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3% 12μg	8.5% 34μg	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	24.3% 22mg	0.89% 0.8mg	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	28.7% 4.3mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.5% 11.4μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Pine Nuts	Recommended Dietary Allowance
Calcium	3.6% 36mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	147% 1.32mg	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	37.3% 2.98mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	383% 8.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	7.3% 3.28μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	82% 575mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	58.6% 6.45mg	11mg per day for Men 19-50 years
Water	2% 73.5g	0.062% 2.28g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Pine Nuts per 100 g

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

Lets compare vitamin content per 100 grams of Tomato Paste vs Pine Nuts:

• 100 grams 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 100 g 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Tomato Paste vs Pine Nuts:

• 100 grams 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 100 g 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.
• 100 grams of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Paste have 1.4 times more Carbohydrate, 3.4 times more Sugars and 83.6 times more Fructose than Pine Nuts.
• While 100 g 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 100 grams.
• 100 grams of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6