Comparing Nutrients in 14 ounces Toasted Sesame Seed Kernels VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Toasted Sesame Seed Kernels	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	77.6% 2250kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	196% 191g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	83.4% 26.7g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	482% 82g	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	79.5% 103g	11% 14.4g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	177% 67g	NA	38g per day for Men 19-50 years
Protein	120% 67.3g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Canned Tomatoes with Green Chilies	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	399% 4.8mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	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	95% 381μg	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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seed Kernels	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	52% 520mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	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	386% 31mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	246% 5.66mg	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	439% 3072mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	47.4% 1611mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	248% 137μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.54% 20g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sesame Seed Kernels VS Canned Tomatoes with Green Chilies per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Sesame Seed Kernels versus 14 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Toasted Sesame Seed Kernels vs Canned Tomatoes with Green Chilies:

• 14 ounces of Toasted Sesame Seed Kernels have 35.4 times more Vitamin B1, 24.5 times more Vitamin B2, 8.5 times more Vitamin B3, 4.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 10.7 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 6.7 times more Vitamin A and more Vitamin C than Toasted Hulled Sesame Seed Kernels.
• 14 ounces of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Toasted Hulled Sesame Seed Kernels as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toasted Sesame Seed Kernels vs Canned Tomatoes with Green Chilies:

• 14 ounces of Toasted Sesame Seed Kernels have 6.6 times more Calcium, 16.2 times more Copper, 29.9 times more Iron, 31.5 times more Magnesium, 10.8 times more Manganese, 55.3 times more Phosphorus, 3.8 times more Potassium, 86 times more Selenium and 78.7 times more Zinc than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 10.3 times more Sodium and 18.8 times more Water than Toasted Hulled Sesame Seed Kernels.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sesame Seed Kernels have 37.8 times more Energy, 600 times more Fat, 611.1 times more Saturated Fat, 363 times more Omega 3, 712.2 times more Omega 6, 7.2 times more Carbohydrate and 24.6 times more Protein than Canned Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein