Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Pecans	5%	88%	7%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Pecans	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	47.3% 1371kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	122% 1.96g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	21% 27.5g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	11% 7.88g	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	3.6% 2.6g	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	% 2.34g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.74g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	50% 19g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Pecans	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	150% 45μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.45% 25.8μg	11% 43.7μg	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	50.3% 45.2mg	2.43% 2.2mg	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	7.4% 1.1mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Pecans	Recommended Dietary Allowance
Calcium	2.2% 22mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	265% 2.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	17% 1.35mg	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	388% 8.93mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	68.8% 31μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.94% 55.6mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	81.7% 9mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Pecans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cooked Ripe Red Tomatoes have 8 times more Vitamin A and 20.7 times more Vitamin C than Pecans.
• While 7 oz of Pecans nuts contain 18.3 times more Vitamin B1, 5.9 times more Vitamin B2, 2.2 times more Vitamin B3, 6.7 times more Vitamin B5, 2.7 times more Vitamin B6, 1.7 times more Vitamin B9, 2.5 times more Vitamin E and 1.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Pecans nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Pecans:

• 7 ounces of Cooked Ripe Red Tomatoes have 26.8 times more Water than Pecans.
• While 7 oz of Pecans nuts contain 6.4 times more Calcium, 16 times more Copper, 3.7 times more Iron, 13.4 times more Magnesium, 42.9 times more Manganese, 9.9 times more Phosphorus, 1.9 times more Potassium, 7.6 times more Selenium and 32.4 times more Zinc than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pecans nuts contain 38.4 times more Energy, 654.3 times more Fat, 412 times more Saturated Fat, 493 times more Omega 3, 491.1 times more Omega 6, 3.5 times more Carbohydrate, 1.6 times more Sugars, 13.7 times more Fiber and 9.7 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein