Comparing Nutrients in 7 ounces Pecans VS Tomatoes

Macros Ratio

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

Macro Nutrients

	Pecans	Tomatoes	Recommended Dietary Allowance
Energy	47.3% 1371kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.5g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	11% 7.88g	7.2% 5.2g	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	0.11% 0.079g	3.75% 2.7g	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	% 0.079g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 7.74g	% 0g	g per day for Men 19-50 years
Fiber	50% 19g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	32.5% 18g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Pecans	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	150% 45μg	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	7.44% 29.8μg	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	2.43% 2.2mg	30.2% 27mg	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	18.5% 2.78mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Tomatoes	Recommended Dietary Allowance
Calcium	14% 139mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	0.11% 4.56μg	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	62.8% 5.02mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	9.84% 0.23mg	2.3mg per day for Men 19-50 years
Molybdenum	68.8% 31μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.5% 550mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.19% 7g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pecans vs Tomatoes:

• Pecans nuts have 17.8 times more Vitamin B1, 6.8 times more Vitamin B2, 2 times more Vitamin B3, 9.7 times more Vitamin B5, 2.6 times more Vitamin B6, 48.4 times more Vitamin B7, 1.5 times more Vitamin B9 and 2.6 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 14 times more Vitamin A, 12.5 times more Vitamin C and 2.3 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 7 oz.

Comparing minerals per 7 ounces for Pecans vs Tomatoes:

• Pecans nuts have 7 times more Calcium, 20.3 times more Copper, 9.4 times more Iron, 11 times more Magnesium, 39.5 times more Manganese, 11.5 times more Phosphorus, 1.7 times more Potassium, more Selenium and 26.6 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 26.9 times more Water than Pecans nuts.
• Both Pecans nuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pecans nuts have 38.4 times more Energy, 359.9 times more Fat, 220.7 times more Saturated Fat, 328.7 times more Omega 3, 257.9 times more Omega 6, 3.6 times more Carbohydrate, 1.5 times more Sugars, 8 times more Fiber and 10.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 34.3 times more Fructose than Pecans nuts.
• Both Pecans nuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.