Comparing Nutrients in 14 ounces Tomato Powder VS Oil Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Tomato Powder	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	41.3% 1199kcal	98% 2838kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	308% 299g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	89.8% 28.7g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	256% 4.1g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	527% 89.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	39.7% 51.6g	130g per day for Men 19-50 years
Sugars	240% 174g	21.7% 15.8g	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	NA	0.22% 0.16g	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 15.5g	g per day for Men 19-50 years
Fiber	172% 65.5g	99% 37.7g	38g per day for Men 19-50 years
Protein	91% 51.2g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	380% 3421μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.62mg	156% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3.02mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.2mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	298% 15mg	58.5% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	57% 0.74mg	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	119% 476μg	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	515% 463mg	3.1% 2.78mg	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	324% 48.6mg	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 194μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	66% 659mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	547% 4.93mg	529% 4.76mg	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	226% 18mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	337% 7.74mg	638% 14.7mg	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	167% 1171mg	149% 1044mg	700mg per day for Men 19-50 years
Potassium	225% 7648mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	35.5% 532mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	61.7% 6.8mg	161% 17.7mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.12% 4.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Oil Roasted Pecans per 14 oz

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

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

• 14 ounces of Tomato Powder have 172.4 times more Vitamin A, 1.9 times more Vitamin B1, 6.9 times more Vitamin B2, 7.6 times more Vitamin B3, 5.1 times more Vitamin B5, 2.4 times more Vitamin B6, 8 times more Vitamin B9, 166.7 times more Vitamin C and 4.8 times more Vitamin E than Oil Roasted Pecans.
• 14 ounces of Oil Roasted Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Tomato Powder as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Powder vs Oil Roasted Pecans:

• 14 ounces of Tomato Powder have 2.5 times more Calcium, 1.8 times more Iron, 1.5 times more Magnesium, 4.9 times more Potassium and 134 times more Sodium than Oil Roasted Pecans.
• While 14 oz of Oil Roasted Pecans contain 1.9 times more Manganese and 2.6 times more Zinc than Tomato Powder.
• Both Tomato Powder and Oil Roasted Pecans contain similar levels of Copper, Phosphorus and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Powder have 5.7 times more Carbohydrate, 11.1 times more Sugars, 1.7 times more Fiber and 1.4 times more Protein than Oil Roasted Pecans.
• While 14 oz of Oil Roasted Pecans contain 2.4 times more Energy, 171 times more Fat, 116.7 times more Saturated Fat, 147.3 times more Omega 3 and 131.9 times more Omega 6 than Tomato Powder.
• 14 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6