Comparing Nutrients in 1 pound Oil Roasted Pecans VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Oil Roasted Pecans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	112% 3243kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	352% 341g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	292% 4.68g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	602% 102g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	25% 18g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	113% 43g	NA	38g per day for Men 19-50 years
Protein	74.5% 41.7g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.34mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	36% 0.47mg	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	17% 68μg	10.2% 41μg	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	3.53% 3.18mg	31.2% 28mg	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	76.5% 11.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	30.4% 304mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	140% 11.2mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	730% 16.8mg	26% 0.6mg	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	170% 1193mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.14% 5.13g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Pecans versus 1 lb of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Pecans vs Canned Tomatoes with Green Chilies:

• 1 pound of Oil Roasted Pecans has 13.9 times more Vitamin B1, 5.8 times more Vitamin B2, 1.9 times more Vitamin B3, 5 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 4 times more Vitamin A and 8.9 times more Vitamin C than Oil Roasted Pecans.
• 1 pound of Oil Roasted Pecans have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Oil Roasted Pecans as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Pecans vs Canned Tomatoes with Green Chilies:

• 1 pound of Oil Roasted Pecans has 3.4 times more Calcium, 13.3 times more Copper, 9.5 times more Iron, 11 times more Magnesium, 28 times more Manganese, 18.8 times more Phosphorus, 3.7 times more Potassium, 15 times more Selenium and 34.4 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 401 times more Sodium and 83.4 times more Water than Oil Roasted Pecans.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Pecans has 47.7 times more Energy, 940.4 times more Fat, 658 times more Saturated Fat, 1031 times more Omega 3, 777.7 times more Omega 6, 3.6 times more Carbohydrate and 13.3 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein