Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Dry Roasted Pecans with Salt

Macros Ratio

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

Macro Nutrients

	Cooked Ripe Red Tomatoes	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	152% 147g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	123% 1.97g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	229% 39g	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	20.7% 27g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	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	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	% 7.94g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	49% 18.7g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	16.3% 0.21mg	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	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	6.45% 25.8μg	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	50.3% 45.2mg	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	7.4% 1.1mg	17% 2.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	17% 1.35mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	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	7.94% 55.6mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	91% 10mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.06% 2.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Dry Roasted Pecans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red 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 Cooked Ripe Red Tomatoes vs Dry Roasted Pecans with Salt:

• 7 ounces of Cooked Ripe Red Tomatoes have 3.4 times more Vitamin A and 32.6 times more Vitamin C than Dry Roasted Pecans with Salt.
• While 7 oz of Dry Roasted Pecans with Salt contain 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 and 2.3 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Dry Roasted Pecans with Salt provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Dry Roasted Pecans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Dry Roasted Pecans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Dry Roasted Pecans with Salt:

• 7 ounces of Cooked Ripe Red Tomatoes have 84.2 times more Water than Dry Roasted Pecans with Salt.
• While 7 oz of Dry Roasted Pecans with Salt contain 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.
• 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 Dry Roasted Pecans with Salt contain 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.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein