Comparing Nutrients in 1 kilogram Pecans VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Pecans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	238% 6910kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	742% 720g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	193% 61.8g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	616% 9.86g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1213% 206g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	31% 40g	130g per day for Men 19-50 years
Sugars	54.8% 39.7g	34.3% 25g	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	0.55% 0.4g	18% 13g	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	% 0.4g	% 12g	g per day for Men 19-50 years
Sucrose	% 39g	% 0g	g per day for Men 19-50 years
Fiber	253% 96g	18.4% 7g	38g per day for Men 19-50 years
Protein	164% 92g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Pecans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	550% 6.6mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.63mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	757% 227μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	32.5% 130μg	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	12.2% 11mg	253% 228mg	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	93% 14mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	70% 700mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1333% 12mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 100μg	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	316% 25.3mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	1957% 45mg	45.7% 1.05mg	2.3mg per day for Men 19-50 years
Molybdenum	347% 156μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	396% 2770mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	412% 45.3mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.95% 35.2g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pecans vs Cooked Ripe Red Tomatoes:

• Pecans nuts have 18.3 times more Vitamin B1, 5.9 times more Vitamin B2, 2.2 times more Vitamin B3, 6.7 times more Vitamin B5, 2.7 times more Vitamin B6, 1.7 times more Vitamin B9, 2.5 times more Vitamin E and 1.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8 times more Vitamin A and 20.7 times more Vitamin C than Pecans nuts.
• Both Pecans nuts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pecans vs Cooked Ripe Red Tomatoes:

• Pecans nuts have 6.4 times more Calcium, 16 times more Copper, 3.7 times more Iron, 13.4 times more Magnesium, 42.9 times more Manganese, 9.9 times more Phosphorus, 1.9 times more Potassium, 7.6 times more Selenium and 32.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 26.8 times more Water than Pecans nuts.

Comparison of macro-nutrients per 1 kilogram:

• Pecans nuts have 38.4 times more Energy, 654.3 times more Fat, 412 times more Saturated Fat, 493 times more Omega 3, 491.1 times more Omega 6, 3.5 times more Carbohydrate, 1.6 times more Sugars, 13.7 times more Fiber and 9.7 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 32.8 times more Fructose than Pecans nuts.
• Both Pecans nuts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.