Comparing Nutrients in 1 kilogram Roasted Pecans VS Tomatoes

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Tomatoes	Recommended Dietary Allowance
Energy	245% 7100kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	766% 743g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	196% 63g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	621% 9.94g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	30% 39g	130g per day for Men 19-50 years
Sugars	56% 40.6g	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	% 40g	% 0g	g per day for Men 19-50 years
Fiber	247% 94g	31.6% 12g	38g per day for Men 19-50 years
Protein	170% 95g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Tomatoes	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	375% 4.5mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40% 160μg	37.5% 150μg	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	7.78% 7mg	152% 137mg	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	86.7% 13mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Tomatoes	Recommended Dietary Allowance
Calcium	72% 720mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1297% 11.7mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	350% 28mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	314% 1320mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1710% 39.3mg	49.6% 1.14mg	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	419% 2930mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	125% 4240mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	461% 50.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.3% 11g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Pecans vs Tomatoes:

• Dry Roasted Pecans have 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.
• While Raw Ripe Red Tomatoes contain 6 times more Vitamin A and 19.6 times more Vitamin C than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Raw Ripe Red Tomatoes have similar amounts of Vitamin B9 per 1 kg.
• Both Dry Roasted Pecans as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Pecans vs Tomatoes:

• Dry Roasted Pecans have 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.
• While Raw Ripe Red Tomatoes contain 84.4 times more Water than Dry Roasted Pecans.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Pecans have 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.
• While Raw Ripe Red Tomatoes contain 34.3 times more Fructose than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.