Comparing Nutrients in 14 ounces Tomatoes VS Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Tomatoes	Roasted Pecans	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	97% 2818kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	304% 295g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	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	1.87% 0.32g	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	12% 15.4g	41.4% 53.8g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 16g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	98% 37.3g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	32.7% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	34.4% 5.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Roasted Pecans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	515% 4.63mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	13.6% 95mg	166% 1163mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	49.5% 1683mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	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	10% 375g	0.12% 4.45g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 6 times more Vitamin A and 19.6 times more Vitamin C than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 12.2 times more Vitamin B1, 5.6 times more Vitamin B2, 2 times more Vitamin B3, 7.9 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.4 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dry Roasted Pecans have similar amounts of Vitamin B9 per 14 oz.
• Both Raw 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 Tomatoes vs Roasted Pecans:

• Raw Ripe Red Tomatoes have 84.4 times more Water than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 7.2 times more Calcium, 19.8 times more Copper, 10.4 times more Iron, 12 times more Magnesium, 34.5 times more Manganese, 12.2 times more Phosphorus, 1.8 times more Potassium, more Selenium and 29.8 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 34.3 times more Fructose than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 39.4 times more Energy, 371.4 times more Fat, 224.4 times more Saturated Fat, 331.3 times more Omega 3, 244.7 times more Omega 6, 3.5 times more Carbohydrate, 1.5 times more Sugars, 7.8 times more Fiber and 10.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.