Comparing Nutrients in 7 ounces Tomatoes VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Tomatoes	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	49% 1419kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	154% 149g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	263% 44.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	20% 26g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.74g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	49.6% 19g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	78.2% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	29.3% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	2% 20mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	265% 2.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	319% 7.34mg	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	6.8% 47.6mg	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	80.6% 8.87mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.061% 2.24g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 8.4 times more Vitamin A and 19.6 times more Vitamin C than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 12.8 times more Vitamin B1, 5.8 times more Vitamin B2, 2 times more Vitamin B3, 8.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 4.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Oil Roasted Pecans have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Oil Roasted Pecans:

• Raw Ripe Red Tomatoes have 83.6 times more Water than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 6.7 times more Calcium, 20.3 times more Copper, 9.1 times more Iron, 11 times more Magnesium, 32.5 times more Manganese, 11 times more Phosphorus, 1.7 times more Potassium, more Selenium and 26.3 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 34.3 times more Fructose than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 39.7 times more Energy, 376.2 times more Fat, 258.5 times more Saturated Fat, 343.7 times more Omega 3, 281.9 times more Omega 6, 3.3 times more Carbohydrate, 1.5 times more Sugars, 7.9 times more Fiber and 10.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.