Comparing Nutrients in 1 pound Pecans VS Tomatoes in Juice with Salt

Macros Ratio

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

Macro Nutrients

	Pecans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	108% 3134kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	337% 326g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	87.6% 28g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	280% 4.47g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	12% 15.7g	130g per day for Men 19-50 years
Sugars	25% 18g	16% 11.6g	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	0.25% 0.18g	8.2% 5.94g	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	% 0.18g	% 5.62g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0g	g per day for Men 19-50 years
Fiber	115% 43.5g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Pecans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	249% 3mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.3% 3.9mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	343% 103μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	9.07% 36.3μg	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	5.54% 5mg	63.5% 57mg	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	42.3% 6.35mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	31.8% 318mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	1.13% 45.4μg	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	143% 11.5mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	13.4% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	157% 70.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	179% 1256mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	0.43% 16g	11.6% 430g	3700g per day for Men 19-50 years

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

• Pecans nuts have 2.4 times more Vitamin B2, 1.6 times more Vitamin B3, 7.4 times more Vitamin B5, 1.9 times more Vitamin B6, 2.8 times more Vitamin B9, 2.4 times more Vitamin E and 1.3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.7 times more Vitamin A and 11.5 times more Vitamin C than Pecans nuts.
• Both Pecans nuts and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B1 per 1 lb.
• Both Pecans nuts as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Pecans nuts have 2.1 times more Calcium, 23.1 times more Copper, 4.4 times more Iron, 12.1 times more Magnesium, 66.2 times more Manganese, 16.3 times more Phosphorus, 2.1 times more Potassium, 5.4 times more Selenium and 37.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Sodium and 26.9 times more Water than Pecans nuts.
• Both Pecans nuts as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pecans nuts have 43.2 times more Energy, 287.9 times more Fat, 181.8 times more Saturated Fat, 246.5 times more Omega 3, 212.7 times more Omega 6, 4 times more Carbohydrate, 1.6 times more Sugars, 5.1 times more Fiber and 11.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 32.8 times more Fructose than Pecans nuts.
• Both Pecans nuts as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.