Comparing Nutrients in 1 kilogram Roasted Sesame Seeds VS Tomatoes in Juice with Salt

Macros Ratio

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

Macro Nutrients

	Roasted Sesame Seeds	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	195% 5650kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	495% 480g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	210% 67.2g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1215% 207g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	198% 257g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	NA	35% 25.5g	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	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	NA	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	368% 140g	50% 19g	38g per day for Men 19-50 years
Protein	303% 170g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	669% 8.03mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	193% 2.5mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	286% 46mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	617% 8mg	85.4% 1.1mg	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	245% 980μg	20% 80μg	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	140% 126mg	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	989% 9890mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	2744% 24.7mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	1845% 148mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	848% 3560mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1085% 25mg	29.6% 0.68mg	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	911% 6380mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	140% 4750mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	651% 71.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.89% 33g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sesame Seeds VS Tomatoes in Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sesame Seeds versus 1 kg of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sesame Seeds vs Tomatoes in Juice with Salt:

• 1 kilogram of Roasted Sesame Seeds has 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 Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains more Vitamin A, 2.3 times more Vitamin B5 and more Vitamin C than Roasted Whole Sesame Seeds.
• 1 kilogram of Roasted Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Roasted Whole Sesame Seeds as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sesame Seeds vs Tomatoes in Juice with Salt:

• 1 kilogram of Roasted Sesame Seeds has 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 Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 10.5 times more Sodium and 28.7 times more Water than Roasted Whole Sesame Seeds.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sesame Seeds has 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 Tomatoes in Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein