Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Tomatoes in Juice with Salt	Roasted Pecans	Recommended Dietary Allowance
Energy	5.5% 160kcal	245% 7100kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	766% 743g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	196% 63g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	621% 9.94g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	1152% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	104% 136g	130g per day for Men 19-50 years
Sugars	35% 25.5g	56% 40.6g	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	18% 13g	0.55% 0.4g	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	% 12.4g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 40g	g per day for Men 19-50 years
Fiber	50% 19g	247% 94g	38g per day for Men 19-50 years
Protein	14% 7.9g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	375% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	141% 7.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	144% 1.87mg	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	20% 80μg	40% 160μg	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	140% 126mg	7.78% 7mg	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	39.3% 5.9mg	86.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Roasted Pecans	Recommended Dietary Allowance
Calcium	33% 330mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	1297% 11.7mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	350% 28mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	314% 1320mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	1710% 39.3mg	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	24.3% 170mg	419% 2930mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	125% 4240mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	461% 50.7mg	11mg per day for Men 19-50 years
Water	25.6% 948g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes in Juice with Salt vs Roasted Pecans:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.9 times more Vitamin A, 1.3 times more Vitamin B1 and 18 times more Vitamin C than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 6 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and 2.2 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dry Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Roasted Pecans:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 115 times more Sodium and 84.6 times more Water than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 2.2 times more Calcium, 22.4 times more Copper, 4.9 times more Iron, 13.2 times more Magnesium, 57.8 times more Manganese, 17.2 times more Phosphorus, 2.2 times more Potassium, 5.7 times more Selenium and 42.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 32.8 times more Fructose than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 44.4 times more Energy, 297.1 times more Fat, 184.8 times more Saturated Fat, 248.5 times more Omega 3, 201.8 times more Omega 6, 3.9 times more Carbohydrate, 1.6 times more Sugars, 4.9 times more Fiber and 12 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.