Comparing Nutrients in 500 calories Pecans VS Tomatoes

Weight per 500 calories

• Pecans: 72.4g
• Tomatoes: 2778g

Pecans have 38.4 times more energy per 100g than Tomatoes. It has very high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Pecans or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Tomatoes	17%	9%	74%

Macro Nutrients

	Pecans	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	53.7% 52g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	44.6% 0.71g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	88% 15g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.7% 10g	83% 108g	130g per day for Men 19-50 years
Sugars	3.96% 2.87g	101% 73g	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	0.04% 0.029g	52.5% 38g	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	% 0.029g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 2.82g	% 0g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	12% 6.64g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Pecans	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.24% 2.17μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.8% 0.48mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.24% 0.094mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.28% 0.84mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54.8% 16.4μg	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.98% 16μg	104% 417μg	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	0.88% 0.8mg	423% 381mg	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	6.75% 1mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Tomatoes	Recommended Dietary Allowance
Calcium	5.07% 50.7mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.24μg	1.6% 64μg	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	23% 1.83mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	21% 87.6mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	138% 3.17mg	2.3mg per day for Men 19-50 years
Molybdenum	25% 11.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.6% 200mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	8.73% 297mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.28mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pecans vs Tomatoes:

• Pecans nuts have 1.3 times more Vitamin B7 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 537.4 times more Vitamin A, 2.2 times more Vitamin B1, 5.6 times more Vitamin B2, 19.5 times more Vitamin B3, 4 times more Vitamin B5, 14.6 times more Vitamin B6, 26.2 times more Vitamin B9, 478.1 times more Vitamin C, 14.8 times more Vitamin E and 86.6 times more Vitamin K than Pecans nuts.
• Both Pecans nuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pecans vs Tomatoes:

• Raw Ripe Red Tomatoes contain 5.5 times more Calcium, 1.9 times more Copper, 4.1 times more Iron, 3.5 times more Magnesium, 3.3 times more Phosphorus, 22.2 times more Potassium, more Sodium, 1.4 times more Zinc and 1030.8 times more Water than Pecans nuts.
• Both Pecans nuts and Raw Ripe Red Tomatoes have similar amounts of Manganese per 500 kcal.
• Both Pecans nuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride and Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pecans nuts have 9.4 times more Fat, 5.7 times more Saturated Fat, 8.6 times more Omega 3 and 6.7 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 10.8 times more Carbohydrate, 25.4 times more Sugars, 1314.8 times more Fructose, 4.8 times more Fiber and 3.7 times more Protein than Pecans nuts.
• Both Pecans nuts and Raw Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Pecans nuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.