Comparing Nutrients in 5 ounces Dry Roasted Pecans with Salt VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Pecans with Salt	5%	88%	7%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Dry Roasted Pecans with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	34.7% 1006kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	88% 1.4g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19.2g	4.37% 5.7g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	4.87% 3.53g	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	0.078% 0.057g	2.56% 1.86g	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	% 0.057g	% 1.67g	g per day for Men 19-50 years
Sucrose	% 5.67g	% 0g	g per day for Men 19-50 years
Fiber	35% 13.3g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	24% 13.5g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Pecans with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	8.6% 0.11mg	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	5.67% 22.7μg	4.6% 18.4μg	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	1.1% 0.99mg	36% 32.3mg	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	12.3% 1.84mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Pecans with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	10.2% 102mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	184% 1.65mg	12% 0.11mg	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	49.6% 3.97mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	44.5% 187mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	242% 5.57mg	6.47% 0.15mg	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	59.3% 415mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	17.7% 601mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	36% 543mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	65.3% 7.2mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Pecans with Salt VS Cooked Ripe Red Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Roasted Pecans with Salt versus 5 oz of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dry Roasted Pecans with Salt vs Cooked Ripe Red Tomatoes:

• 5 ounces of Dry Roasted Pecans with Salt have 12.5 times more Vitamin B1, 4.9 times more Vitamin B2, 2.2 times more Vitamin B3, 5.4 times more Vitamin B5, 2.4 times more Vitamin B6, 1.2 times more Vitamin B9 and 2.3 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While 5 oz of Cooked Ripe Red Tomatoes contain 3.4 times more Vitamin A and 32.6 times more Vitamin C than Dry Roasted Pecans with Salt.
• 5 ounces of Dry Roasted Pecans with Salt have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Dry Roasted Pecans with Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry Roasted Pecans with Salt vs Cooked Ripe Red Tomatoes:

• 5 ounces of Dry Roasted Pecans with Salt have 6.5 times more Calcium, 15.6 times more Copper, 4.1 times more Iron, 14.7 times more Magnesium, 37.5 times more Manganese, 10.5 times more Phosphorus, 1.9 times more Potassium, 8 times more Selenium, 34.8 times more Sodium and 36.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While 5 oz of Cooked Ripe Red Tomatoes contain 84.2 times more Water than Dry Roasted Pecans with Salt.
• 5 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Roasted Pecans with Salt have 39.4 times more Energy, 675.2 times more Fat, 418.9 times more Saturated Fat, 497 times more Omega 3, 466.1 times more Omega 6, 3.4 times more Carbohydrate, 1.6 times more Sugars, 13.4 times more Fiber and 10 times more Protein than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein