Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS Partially Defatted Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Partially Defatted Sesame Flour	39%	26%	35%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Energy	5.17% 150kcal	132% 3820kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	123% 119g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	51% 16.3g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	295% 50g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	270% 351g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	12.3% 6.9g	720% 403g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Partially Defatted Sesame Flour	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	28.3% 0.34mg	2108% 25.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	788% 126mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	552% 27.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	117% 1.52mg	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	22.5% 90μg	72.5% 290μg	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	69% 62mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Calcium	20% 200mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	1591% 14.3mg	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	32.5% 2.6mg	1788% 143mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	862% 3620mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	610% 14mg	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	20% 140mg	1157% 8100mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	125% 4250mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	267% 4010mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	973% 107mg	11mg per day for Men 19-50 years
Water	25.5% 942g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Partially Defatted Sesame Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies versus 1 kg of Partially Defatted Sesame Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Tomatoes with Green Chilies vs Partially Defatted Sesame Flour:

• 1 kilogram of Canned Tomatoes with Green Chilies has 6.7 times more Vitamin A and more Vitamin C than Partially Defatted Sesame Flour.
• While 1 kg of Partially Defatted Sesame Flour contains 74.4 times more Vitamin B1, 14.2 times more Vitamin B2, 19.7 times more Vitamin B3, 18.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 kilogram of Partially Defatted Sesame Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Partially Defatted Sesame Flour have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Tomatoes with Green Chilies vs Partially Defatted Sesame Flour:

• 1 kilogram of Canned Tomatoes with Green Chilies has 9.8 times more Sodium and 14.3 times more Water than Partially Defatted Sesame Flour.
• While 1 kg of Partially Defatted Sesame Flour contains 7.5 times more Calcium, 15.9 times more Copper, 55 times more Iron, 32.9 times more Magnesium, 10.6 times more Manganese, 57.9 times more Phosphorus, 4 times more Potassium and 82.3 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Partially Defatted Sesame Flour contains 25.5 times more Energy, 148.6 times more Fat, 148.5 times more Saturated Fat, 88 times more Omega 3, 173.1 times more Omega 6, 9.7 times more Carbohydrate and 58.4 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein