Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Stewed Canned Tomatoes	Roasted Pecans	Recommended Dietary Allowance
Energy	3.56% 103kcal	97% 2818kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	304% 295g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	78% 25g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	247% 3.95g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	457% 77.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	41.4% 53.8g	130g per day for Men 19-50 years
Sugars	19.3% 14g	22.2% 16g	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	10.3% 7.46g	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	% 6.47g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 16g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	98% 37.3g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	32.7% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	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	4.96% 20μg	16% 63.5μg	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	35% 31.4mg	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	22% 3.3mg	34.4% 5.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Roasted Pecans	Recommended Dietary Allowance
Calcium	13.5% 135mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	515% 4.63mg	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	66% 5.28mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	679% 15.6mg	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	11.3% 79.4mg	166% 1163mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	49.5% 1683mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	183% 20mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.12% 4.45g	3700g per day for Men 19-50 years

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

• Stewed Canned Ripe Red Tomatoes have 1.3 times more Vitamin A and 11.3 times more Vitamin C than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 9.8 times more Vitamin B1, 3.1 times more Vitamin B2, 1.6 times more Vitamin B3, 6.2 times more Vitamin B5, 11 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.6 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Dry Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Stewed Canned Ripe Red Tomatoes have 221 times more Sodium and 81.7 times more Water than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 2.1 times more Calcium, 10.4 times more Copper, 2.1 times more Iron, 11 times more Magnesium, 66.7 times more Manganese, 14.7 times more Phosphorus, 2 times more Potassium, 6.7 times more Selenium and 29.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Stewed Canned Ripe Red Tomatoes have 47 times more Fructose than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 27.3 times more Energy, 390.9 times more Fat, 241.7 times more Saturated Fat, 331.3 times more Omega 3, 264.6 times more Omega 6, 2.2 times more Carbohydrate, 9.4 times more Fiber and 10.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Dry Roasted Pecans have similar amounts of Sugars per 14 oz.
• Both Stewed Canned Ripe Red Tomatoes as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.