Comparing Nutrients in 1 kilogram Sesame Seed Kernels VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Sesame Seed Kernels	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	218% 6310kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	631% 612g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	283% 91g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	164% 2.63g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1484% 252g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	31% 40g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	34.3% 25g	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	0.97% 0.7g	18% 13g	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	% 1g	% 12g	g per day for Men 19-50 years
Sucrose	% 3.1g	% 0g	g per day for Men 19-50 years
Fiber	305% 116g	18.4% 7g	38g per day for Men 19-50 years
Protein	365% 205g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	583% 7mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	363% 58mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	60.8% 0.79mg	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	288% 1150μg	32.5% 130μg	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	253% 228mg	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	112% 17mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	60% 600mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1556% 14mg	83.3% 0.75mg	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	795% 63.6mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	821% 3450mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	626% 14.4mg	45.7% 1.05mg	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	953% 6670mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	109% 3700mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	31.3% 470mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	612% 67.3mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	1% 37.5g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sesame Seed Kernels vs Cooked Ripe Red Tomatoes:

• Dried Hulled Sesame Seed Kernels have 19.4 times more Vitamin B1, 4.1 times more Vitamin B2, 10.9 times more Vitamin B3, 2.2 times more Vitamin B5, 5.1 times more Vitamin B6, 8.8 times more Vitamin B9 and 3 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8 times more Vitamin A, more Vitamin C and more Vitamin K than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sesame Seed Kernels vs Cooked Ripe Red Tomatoes:

• Dried Hulled Sesame Seed Kernels have 5.5 times more Calcium, 18.7 times more Copper, 9.4 times more Iron, 38.3 times more Magnesium, 13.7 times more Manganese, 23.8 times more Phosphorus, 1.7 times more Potassium, 68.8 times more Selenium, 4.3 times more Sodium and 48.1 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 25.2 times more Water than Dried Hulled Sesame Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Hulled Sesame Seed Kernels have 35.1 times more Energy, 556.5 times more Fat, 603.7 times more Saturated Fat, 131.5 times more Omega 3, 600.6 times more Omega 6, 2.9 times more Carbohydrate, 16.6 times more Fiber and 21.5 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 5.2 times more Sugars and 18.7 times more Fructose than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.