Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Pecans

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Pecans: 43.4g

Pecans nuts have 38.4 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is very high in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Pecans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Pecans	5%	88%	7%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Pecans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	32.2% 31.2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	26.8% 0.43g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	52.7% 8.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	4.63% 6g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	2.38% 1.72g	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	30% 22g	0.024% 0.017g	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	% 19.7g	% 0.017g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.7g	g per day for Men 19-50 years
Fiber	30.7% 11.7g	11% 4.17g	38g per day for Men 19-50 years
Protein	28.3% 16g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Pecans	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0.14% 1.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	4.34% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	7.5% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	54% 217μg	2.4% 9.55μg	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	422% 380mg	0.53% 0.48mg	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	62.2% 9.33mg	4.05% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	1.27% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Pecans	Recommended Dietary Allowance
Calcium	18.3% 183mg	3.04% 30.4mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.34μg	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	142% 11.3mg	13.7% 1.1mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	12.5% 52.5mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	85% 1.95mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	15% 6.77μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	66.7% 467mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	5.24% 178mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	3% 1.65μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	18% 1.97mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	0.041% 1.53g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Pecans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Pecans?

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Pecans:

• 300 calories of Cooked Ripe Red Tomatoes have 307.1 times more Vitamin A, 2.1 times more Vitamin B1, 6.5 times more Vitamin B2, 17.5 times more Vitamin B3, 5.7 times more Vitamin B5, 14.4 times more Vitamin B6, 22.7 times more Vitamin B9, 795.7 times more Vitamin C, 15.4 times more Vitamin E and 30.7 times more Vitamin K than Pecans.
• 300 calories of Pecans have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Pecans nuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Pecans:

• 300 calories of Cooked Ripe Red Tomatoes have 6 times more Calcium, 2.4 times more Copper, 10.3 times more Iron, 2.9 times more Magnesium, 3.9 times more Phosphorus, 20.4 times more Potassium, 5.1 times more Selenium, more Sodium and 1028.9 times more Water than Pecans.
• Both Cooked Ripe Red Tomatoes and Pecans contain similar levels of Manganese and Zinc per 300 calories.
• 300 calories of Pecans lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Ripe Red Tomatoes have 11.1 times more Carbohydrate, 24.1 times more Sugars, 1257.2 times more Fructose, 2.8 times more Fiber and 4 times more Protein than Pecans.
• While 300 kcal of Pecans nuts contain 17 times more Fat, 10.7 times more Saturated Fat, 12.8 times more Omega 3 and 12.8 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Pecans offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Pecans provide inadequate amounts of Carbohydrate