Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Dry Roasted Pecans with Salt

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Dry Roasted Pecans with Salt	5%	88%	7%

Macro Nutrients

	Stewed Canned Tomatoes	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	152% 147g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	123% 1.97g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	20.7% 27g	130g per day for Men 19-50 years
Sugars	9.63% 7g	11% 8.06g	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	5.15% 3.73g	0.11% 0.079g	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	% 3.23g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 7.94g	g per day for Men 19-50 years
Fiber	5.22% 2g	49% 18.7g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Vitamin A	2% 18μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	28.5% 0.37mg	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	2.5% 9.92μg	7.94% 31.8μg	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	17.4% 15.7mg	1.54% 1.4mg	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	11% 1.65mg	17% 2.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	257% 2.3mg	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	33% 2.64mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	339% 7.8mg	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	83% 581mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	91% 10mg	11mg per day for Men 19-50 years
Water	4.9% 182g	0.06% 2.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Dry Roasted Pecans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes versus 7 oz of Dry Roasted Pecans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Dry Roasted Pecans with Salt:

• 7 ounces of Stewed Canned Tomatoes have 11.3 times more Vitamin C than Dry Roasted Pecans with Salt.
• While 7 oz of Dry Roasted Pecans with Salt contain 9.8 times more Vitamin B1, 3.1 times more Vitamin B2, 1.6 times more Vitamin B3, 6.2 times more Vitamin B5, 11 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.6 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 7 ounces of Dry Roasted Pecans with Salt have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Dry Roasted Pecans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Dry Roasted Pecans with Salt:

• 7 ounces of Stewed Canned Tomatoes have 81.7 times more Water than Dry Roasted Pecans with Salt.
• While 7 oz of Dry Roasted Pecans with Salt contain 2.1 times more Calcium, 10.4 times more Copper, 2.1 times more Iron, 11 times more Magnesium, 66.7 times more Manganese, 14.7 times more Phosphorus, 2 times more Potassium, 6.7 times more Selenium, 1.7 times more Sodium and 29.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 47 times more Fructose than Dry Roasted Pecans with Salt.
• While 7 oz of Dry Roasted Pecans with Salt contain 27.3 times more Energy, 390.9 times more Fat, 241.7 times more Saturated Fat, 331.3 times more Omega 3, 264.6 times more Omega 6, 2.2 times more Carbohydrate, 9.4 times more Fiber and 10.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Dry Roasted Pecans with Salt offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein