Comparing Nutrients in 14 ounces Pecans VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Pecans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	95% 2743kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	294% 286g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	76.6% 24.5g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	245% 3.9g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	482% 82g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	12.2% 16g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	13.6% 9.9g	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	0.22% 0.16g	7.17% 5.2g	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	% 0.16g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 15.5g	% 0g	g per day for Men 19-50 years
Fiber	100% 38g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	65% 36.4g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Pecans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	218% 2.6mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.5% 3.43mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	300% 90μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	13% 51.6μg	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	4.85% 4.37mg	101% 90mg	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	37% 5.56mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	27.8% 278mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	529% 4.76mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.99% 39.7μg	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	126% 10mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	777% 18mg	18% 0.42mg	2.3mg per day for Men 19-50 years
Molybdenum	138% 62μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	157% 1099mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	48% 1627mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	27.4% 15μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	163% 18mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.38% 14g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pecans vs Cooked Ripe Red Tomatoes:

• Pecans nuts have 18.3 times more Vitamin B1, 5.9 times more Vitamin B2, 2.2 times more Vitamin B3, 6.7 times more Vitamin B5, 2.7 times more Vitamin B6, 1.7 times more Vitamin B9, 2.5 times more Vitamin E and 1.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8 times more Vitamin A and 20.7 times more Vitamin C than Pecans nuts.
• Both Pecans nuts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pecans vs Cooked Ripe Red Tomatoes:

• Pecans nuts have 6.4 times more Calcium, 16 times more Copper, 3.7 times more Iron, 13.4 times more Magnesium, 42.9 times more Manganese, 9.9 times more Phosphorus, 1.9 times more Potassium, 7.6 times more Selenium and 32.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 26.8 times more Water than Pecans nuts.

Comparison of macro-nutrients per 14 ounces:

• Pecans nuts have 38.4 times more Energy, 654.3 times more Fat, 412 times more Saturated Fat, 493 times more Omega 3, 491.1 times more Omega 6, 3.5 times more Carbohydrate, 1.6 times more Sugars, 13.7 times more Fiber and 9.7 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 32.8 times more Fructose than Pecans nuts.
• Both Pecans nuts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.