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Comparing Nutrients in 14 ounces PecansVS Tomatoes

Macros Ratio

Protein Fat Carbs

Pecans
5%
88%
7%
Tomatoes
17%
9%
74%
14 oz ▼

Macro Nutrients

95%2743kcal
Energy
2.46%71.4kcal
2743 kcalvs71.4 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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294%286g
Fat
0.82%0.79g
286 gvs0.79 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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76.6%24.5g
Saturated Fat
0.35%0.11g
24.5 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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245%3.9g
Omega 3
0.74%0.012g
3.9 gvs0.012 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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482%82g
Omega 6
1.87%0.32g
82 gvs0.32 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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42.3%55g
Carbohydrate
12%15.4g
55 gvs15.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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21.7%15.8g
Sugars
14.4%10.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15.8 gvs10.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.22%0.16g
Fructose
7.5%5.44g
≤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]
0.16 gvs5.44 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.16g
Glucose
%4.96g
0.16 gvs4.96 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%15.5g
Sucrose
%0g
15.5 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
100%38g
Fiber
12.5%4.76g
38 gvs4.76 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
65%36.4g
Protein
6.24%3.5g
36.4 gvs3.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.32%12μg
Vitamin A
18.5%167μg
RAE, retinol activity equivalents
12 μgvs167 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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218%2.6mg
Vitamin B1
12.2%0.15mg
Thiamine
2.6 mgvs0.15 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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39.7%0.52mg
Vitamin B2
5.8%0.075mg
Riboflavin
0.52 mgvs0.075 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29%4.63mg
Vitamin B3
14.7%2.36mg
Niacin, nicotinic acid, niacinamide
4.63 mgvs2.36 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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68.5%3.43mg
Vitamin B5
7.06%0.35mg
Pantothenic acid
3.43 mgvs0.35 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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64%0.83mg
Vitamin B6
24.4%0.32mg
Pyridoxine
0.83 mgvs0.32 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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300%90μg
Vitamin B7
6.2%1.86μg
Biotin
90 μgvs1.86 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22%87.3μg
Vitamin B9
15%59.5μg
Folates and Folic Acid
87.3 μgvs59.5 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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4.85%4.37mg
Vitamin C
60.4%54.4mg
Ascorbic acid
4.37 mgvs54.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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37%5.56mg
Vitamin E
14.3%2.14mg
Tocopherols and Tocotrienols
5.56 mgvs2.14 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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11.6%14μg
Vitamin K
26%31.4μg
Phytomenadione or phylloquinone
14 μgvs31.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

27.8%278mg
Calcium
3.97%39.7mg
278 mgvs39.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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529%4.76mg
Copper
26%0.23mg
4.76 mgvs0.23 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.99%39.7μg
Fluoride
0.23%9.13μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
39.7 μgvs9.13 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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126%10mg
Iron
13.4%1.07mg
10 mgvs1.07 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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114%480mg
Magnesium
10.4%43.7mg
480 mgvs43.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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777%18mg
Manganese
19.7%0.45mg
18 mgvs0.45 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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138%62μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
62 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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157%1099mg
Phosphorus
13.6%95mg
1099 mgvs95 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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48%1627mg
Potassium
27.7%941mg
1627 mgvs941 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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27.4%15μg
Selenium
0%0μg
15 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
1.32%20mg
0 mgvs20 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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163%18mg
Zinc
6.13%0.67mg
18 mgvs0.67 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.38%14g
Water
10%375g
14 gvs375 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Pecans vs Tomatoes:
Comparing minerals per 14 ounces for Pecans vs Tomatoes:
Comparison of macro-nutrients per 14 ounces:



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