Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Roasted Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Roasted Sesame Seeds	11%	72%	17%

Macro Nutrients

	Tomatoes in Juice with Salt	Roasted Sesame Seeds	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	77.3% 2242kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	196% 191g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	83.4% 26.7g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	482% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	78.6% 102g	130g per day for Men 19-50 years
Sugars	14% 10g	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	7.17% 5.2g	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	% 4.92g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	146% 55.6g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	120% 67.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Roasted Sesame Seeds	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	76.6% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	114% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	245% 3.2mg	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	7.94% 31.8μg	97% 389μg	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	55.6% 50mg	0% 0mg	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	15.6% 2.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	13% 131mg	393% 3925mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	1089% 9.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	732% 58.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	336% 1413mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	431% 9.9mg	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	9.64% 67.5mg	362% 2532mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	55.4% 1885mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	248% 137μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	258% 28.4mg	11mg per day for Men 19-50 years
Water	10% 376g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Roasted Sesame Seeds per 14 oz

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

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Roasted Sesame Seeds:

• 14 ounces of Tomatoes in Juice with Salt have more Vitamin A, 2.3 times more Vitamin B5 and more Vitamin C than Roasted Sesame Seeds.
• While 14 oz of Roasted Whole Sesame Seeds contain 1.4 times more Vitamin B1, 4.6 times more Vitamin B2, 6.4 times more Vitamin B3, 7.2 times more Vitamin B6 and 12.3 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Roasted Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Roasted Whole Sesame Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Roasted Sesame Seeds:

• 14 ounces of Tomatoes in Juice with Salt have 10.5 times more Sodium and 28.7 times more Water than Roasted Sesame Seeds.
• While 14 oz of Roasted Whole Sesame Seeds contain 30 times more Calcium, 47.5 times more Copper, 25.9 times more Iron, 35.6 times more Magnesium, 36.7 times more Manganese, 37.5 times more Phosphorus, 2.5 times more Potassium, 49.1 times more Selenium and 59.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Roasted Whole Sesame Seeds contain 35.3 times more Energy, 192 times more Fat, 197.7 times more Saturated Fat, 90.8 times more Omega 3, 212.9 times more Omega 6, 7.4 times more Carbohydrate, 7.4 times more Fiber and 21.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein