Comparing Nutrients in 500 calories Tomatoes VS Roasted Pecans

Weight per 500 calories

• Tomatoes: 2778g
• Roasted Pecans: 70.4g

Dry Roasted Pecans have 39.4 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very high in comparison to other foods. Tomatoes having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Tomatoes	Roasted Pecans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	54% 52.3g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	14% 4.42g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	81% 13.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	7.34% 9.54g	130g per day for Men 19-50 years
Sugars	101% 73g	3.94% 2.86g	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	52.5% 38g	0.039% 0.028g	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	% 34.7g	% 0.028g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.8g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	17.4% 6.6g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	130% 1167μg	0.55% 4.93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	26.4% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	5.14% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	9.9% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	2.8% 11.3μg	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	423% 381mg	0.55% 0.49mg	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	100% 15mg	6.1% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Roasted Pecans	Recommended Dietary Allowance
Calcium	27.8% 278mg	5.07% 50.7mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	120% 2.77mg	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	95% 667mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.12% 2.8μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	0.047% 0.7mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	71% 2626g	0.021% 0.79g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 236.7 times more Vitamin A, 3.2 times more Vitamin B1, 7 times more Vitamin B2, 20.1 times more Vitamin B3, 5 times more Vitamin B5, 16.9 times more Vitamin B6, 37 times more Vitamin B9, 772 times more Vitamin C and 16.4 times more Vitamin E than Dry Roasted Pecans.
• Both Raw Ripe Red Tomatoes as well as Dry Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Roasted Pecans:

• Raw Ripe Red Tomatoes have 5.5 times more Calcium, 2 times more Copper, 3.8 times more Iron, 3.3 times more Magnesium, 3.2 times more Phosphorus, 22 times more Potassium, 197.2 times more Sodium, 1.3 times more Zinc and 3328.8 times more Water than Dry Roasted Pecans.
• While Dry Roasted Pecans contain more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dry Roasted Pecans have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 11.3 times more Carbohydrate, 25.6 times more Sugars, 1351 times more Fructose, 5 times more Fiber and 3.7 times more Protein than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 9.4 times more Fat, 5.7 times more Saturated Fat, 8.4 times more Omega 3 and 6.2 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dry Roasted Pecans have similar amounts of Energy per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.