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

Macros Ratio

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

Macro Nutrients

	Cooked Ripe Red Tomatoes	Oil Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	35% 1013kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	188% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.37% 5.7g	14% 18.4g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	7.76% 5.63g	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	2.56% 1.86g	0.078% 0.057g	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	% 1.67g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.53g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Oil Roasted Pecans with Salt	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	20.4% 0.27mg	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	4.6% 18.4μg	5.3% 21.3μg	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	36% 32.3mg	1.1% 0.99mg	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	5.3% 0.79mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Oil Roasted Pecans with Salt	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	189% 1.7mg	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	12% 0.96mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	228% 5.24mg	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	5.67% 39.7mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	37% 557mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	57.6% 6.34mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.043% 1.6g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cooked Ripe Red Tomatoes have 4.8 times more Vitamin A and 32.6 times more Vitamin C than Oil Roasted Pecans with Salt.
• While 5 oz of Oil Roasted Pecans with Salt contain 13.1 times more Vitamin B1, 5 times more Vitamin B2, 2.3 times more Vitamin B3, 5.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 4.5 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Oil Roasted Pecans with Salt provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 5 ounces of Oil Roasted Pecans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Oil Roasted Pecans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Ripe Red Tomatoes have 83.5 times more Water than Oil Roasted Pecans with Salt.
• While 5 oz of Oil Roasted Pecans with Salt contain 6.1 times more Calcium, 16 times more Copper, 3.6 times more Iron, 13.4 times more Magnesium, 35.2 times more Manganese, 9.4 times more Phosphorus, 1.8 times more Potassium, 12 times more Selenium, 35.7 times more Sodium and 31.9 times more Zinc than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Pecans with Salt contain 39.7 times more Energy, 683.9 times more Fat, 482.5 times more Saturated Fat, 515.5 times more Omega 3, 537 times more Omega 6, 3.2 times more Carbohydrate, 1.6 times more Sugars, 13.6 times more Fiber and 9.7 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