Comparing Nutrients in 14 ounces Oil Roasted Pecans VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Oil Roasted Pecans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	98% 2838kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	308% 299g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	89.8% 28.7g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	256% 4.1g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	527% 89.5g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.7% 51.6g	19% 24.6g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	% 15.5g	% 0.079g	g per day for Men 19-50 years
Fiber	99% 37.7g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	65.2% 36.5g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.88mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.5% 2.93mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	4.96% 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	3.1% 2.78mg	35% 31.4mg	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	67% 10mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	26.6% 266mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	529% 4.76mg	49.4% 0.44mg	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	123% 9.8mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	638% 14.7mg	10% 0.23mg	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	149% 1044mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans VS Stewed Canned Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Pecans versus 14 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Pecans vs Stewed Canned Tomatoes:

• 14 ounces of Oil Roasted Pecans have 10.3 times more Vitamin B1, 3.1 times more Vitamin B2, 1.7 times more Vitamin B3, 6.5 times more Vitamin B5, 11 times more Vitamin B6, 3 times more Vitamin B9 and 3 times more Vitamin E than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 11.3 times more Vitamin C than Oil Roasted Pecans.
• 14 ounces of Oil Roasted Pecans have insufficient amounts of Vitamin C
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Oil Roasted Pecans as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Pecans vs Stewed Canned Tomatoes:

• 14 ounces of Oil Roasted Pecans have 2 times more Calcium, 10.7 times more Copper, 1.9 times more Iron, 10.1 times more Magnesium, 62.7 times more Manganese, 13.2 times more Phosphorus, 1.9 times more Potassium, 10 times more Selenium and 26.3 times more Zinc than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 221 times more Sodium and 81 times more Water than Oil Roasted Pecans.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Pecans have 27.5 times more Energy, 395.9 times more Fat, 278.4 times more Saturated Fat, 343.7 times more Omega 3, 304.8 times more Omega 6, 2.1 times more Carbohydrate, 9.5 times more Fiber and 10.1 times more Protein than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 47 times more Fructose than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Stewed Canned Tomatoes offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein