Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Toasted Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Tomatoes in Juice with Salt	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	5.5% 160kcal	196% 5670kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	495% 480g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	210% 67.2g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	1215% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	200% 260g	130g per day for Men 19-50 years
Sugars	35% 25.5g	6.62% 4.8g	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	18% 13g	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	% 12.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	445% 169g	38g per day for Men 19-50 years
Protein	14% 7.9g	303% 170g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	1004% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	358% 4.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	112% 1.46mg	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	20% 80μg	240% 960μg	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	140% 126mg	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	39.3% 5.9mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	33% 330mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	1619% 14.6mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	973% 77.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	620% 14.3mg	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	24.3% 170mg	1106% 7740mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	119% 4060mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	625% 344μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	930% 102mg	11mg per day for Men 19-50 years
Water	25.6% 948g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes in Juice with Salt vs Toasted Sesame Seed Kernels:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 6.7 times more Vitamin A, more Vitamin C, 2.4 times more Vitamin E and more Vitamin K than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 2.1 times more Vitamin B1, 8.5 times more Vitamin B2, 7.6 times more Vitamin B3, 5.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 12 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Toasted Sesame Seed Kernels:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.9 times more Sodium and 19 times more Water than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 4 times more Calcium, 28 times more Copper, 13.6 times more Iron, 34.6 times more Magnesium, 21 times more Manganese, 45.5 times more Phosphorus, 2.1 times more Potassium, 49.1 times more Selenium and 85.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 5.3 times more Sugars than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 35.4 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, 7.5 times more Carbohydrate, 8.9 times more Fiber and 21.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.