Comparing Nutrients in 1 pound 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	108% 3134kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	337% 326g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	87.6% 28g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	280% 4.47g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	1.12% 0.19g	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	14% 18g	130g per day for Men 19-50 years
Sugars	25% 18g	15.6% 11.3g	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	0.25% 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	% 5.35g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0g	g per day for Men 19-50 years
Fiber	115% 43.5g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Pecans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	249% 3mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.3% 3.9mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	31.8% 318mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	1.13% 45.4μg	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	143% 11.5mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.43% 16g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.