Comparing Nutrients in 14 ounces Oil Roasted Pecans VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Tomatoes	17%	9%	74%

Macro Nutrients

	Oil Roasted Pecans	Tomatoes	Recommended Dietary Allowance
Energy	98% 2838kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	308% 299g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	89.8% 28.7g	0.35% 0.11g	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	1.87% 0.32g	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	12% 15.4g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	% 15.5g	% 0g	g per day for Men 19-50 years
Fiber	99% 37.7g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	65.2% 36.5g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Tomatoes	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.88mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.5% 2.93mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Tomatoes	Recommended Dietary Allowance
Calcium	26.6% 266mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	529% 4.76mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	638% 14.7mg	19.7% 0.45mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	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	10% 375g	3700g per day for Men 19-50 years

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

• Oil Roasted Pecans have 12.8 times more Vitamin B1, 5.8 times more Vitamin B2, 2 times more Vitamin B3, 8.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 4.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 8.4 times more Vitamin A and 19.6 times more Vitamin C than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Raw Ripe Red Tomatoes have similar amounts of Vitamin B9 per 14 oz.
• Both Oil Roasted Pecans as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Oil Roasted Pecans have 6.7 times more Calcium, 20.3 times more Copper, 9.1 times more Iron, 11 times more Magnesium, 32.5 times more Manganese, 11 times more Phosphorus, 1.7 times more Potassium, more Selenium and 26.3 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 83.6 times more Water than Oil Roasted Pecans.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Pecans have 39.7 times more Energy, 376.2 times more Fat, 258.5 times more Saturated Fat, 343.7 times more Omega 3, 281.9 times more Omega 6, 3.3 times more Carbohydrate, 1.5 times more Sugars, 7.9 times more Fiber and 10.5 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 34.3 times more Fructose than Oil Roasted Pecans.
• Both Oil Roasted Pecans as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.