Comparing Nutrients in 14 ounces Sesame Salad Dressing VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Sesame Salad Dressing	3%	90%	7%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Sesame Salad Dressing	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	60.6% 1758kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	185% 179g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	77% 24.6g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	496% 7.94g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	542% 92g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34g	11% 14.4g	130g per day for Men 19-50 years
Sugars	45.5% 33g	NA	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	22% 12.3g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Sesame Salad Dressing	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	31.4% 0.41mg	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	0% 0μg	8.93% 35.7μg	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	0% 0mg	27.3% 24.6mg	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	132% 20mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	185% 222μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Salad Dressing	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	39.7% 0.36mg	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	29.8% 2.4mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	22.8% 0.52mg	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	21% 147mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	265% 3969mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.2% 156g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sesame Salad Dressing vs Canned Tomatoes with Green Chilies:

• Canned Red Ripe Tomatoes with Green Chilies contain 10 times more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Regular Sesame Seed Salad Dressing.
• Both Regular Sesame Seed Salad Dressing as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sesame Salad Dressing vs Canned Tomatoes with Green Chilies:

• Regular Sesame Seed Salad Dressing has 2.3 times more Iron, 2.6 times more Phosphorus, 1.5 times more Potassium, 4 times more Selenium and 2.5 times more Sodium than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain more Copper, more Magnesium, 1.3 times more Zinc and 2.4 times more Water than Regular Sesame Seed Salad Dressing.
• Both Regular Sesame Seed Salad Dressing and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Regular Sesame Seed Salad Dressing has 29.5 times more Energy, 565 times more Fat, 563.6 times more Saturated Fat, 2000 times more Omega 3, 800 times more Omega 6, 2.4 times more Carbohydrate and 4.5 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Regular Sesame Seed Salad Dressing as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.