Comparing Nutrients in 14 ounces Low fat Sesame Flour VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Low fat Sesame Flour	56%	4%	40%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Low fat Sesame Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	45.6% 1322kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 141g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	7.17% 5.2g	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	% 4.92g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	20% 7.54g	38g per day for Men 19-50 years
Protein	355% 199g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Low fat Sesame Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	832% 10mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82% 1.07mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	311% 49.7mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	217% 11mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.4% 0.56mg	34% 0.44mg	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	28.8% 115μg	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	0% 0mg	55.6% 50mg	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	NA	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low fat Sesame Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	59% 591mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	628% 5.66mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	705% 56.4mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	319% 1341mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	241% 5.54mg	11.7% 0.27mg	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	429% 3004mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	46.3% 1576mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	361% 39.7mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.76% 28g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Low fat Sesame Flour VS Tomatoes in Juice with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Low fat Sesame Flour versus 14 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Low fat Sesame Flour vs Tomatoes in Juice with Salt:

• 14 ounces of Low fat Sesame Flour have 4.4 times more Vitamin B1, 4.9 times more Vitamin B2, 17.6 times more Vitamin B3, 23.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.6 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.7 times more Vitamin A and more Vitamin C than Low fat Sesame Flour.
• 14 ounces of Low fat Sesame Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Low fat Sesame Flour as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Low fat Sesame Flour vs Tomatoes in Juice with Salt:

• 14 ounces of Low fat Sesame Flour have 4.5 times more Calcium, 27.4 times more Copper, 24.9 times more Iron, 33.8 times more Magnesium, 20.5 times more Manganese, 44.5 times more Phosphorus, 2.1 times more Potassium and 83.3 times more Zinc than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.9 times more Sodium and 13.3 times more Water than Low fat Sesame Flour.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Low fat Sesame Flour have 20.8 times more Energy, 6.4 times more Omega 6, 10.2 times more Carbohydrate and 63.5 times more Protein than Tomatoes in Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Low fat Sesame Flour as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 in 14 ounces.