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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	6.2% 180kcal	196% 5670kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	495% 480g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	210% 67.2g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	1215% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	200% 260g	130g per day for Men 19-50 years
Sugars	34.3% 25g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	445% 169g	38g per day for Men 19-50 years
Protein	17% 9.5g	303% 170g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	1004% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	358% 4.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	11% 110mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	1619% 14.6mg	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	85% 6.8mg	973% 77.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	40% 280mg	1106% 7740mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	119% 4060mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	625% 344μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	930% 102mg	11mg per day for Men 19-50 years
Water	25.5% 943g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Toasted Sesame Seed Kernels per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Toasted Sesame Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cooked Ripe Red Tomatoes has 8 times more Vitamin A, more Vitamin C, 2.2 times more Vitamin E and more Vitamin K than Toasted Sesame Seed Kernels.
• While 1 kg of Toasted Hulled Sesame Seed Kernels contains 33.5 times more Vitamin B1, 21.2 times more Vitamin B2, 10.2 times more Vitamin B3, 5.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 7.4 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Ripe Red Tomatoes has 18.9 times more Water than Toasted Sesame Seed Kernels.
• While 1 kg of Toasted Hulled Sesame Seed Kernels contains 11.9 times more Calcium, 19.4 times more Copper, 11.4 times more Iron, 38.4 times more Magnesium, 13.6 times more Manganese, 27.6 times more Phosphorus, 1.9 times more Potassium, 68.8 times more Selenium, 3.5 times more Sodium and 73.1 times more Zinc than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Ripe Red Tomatoes has 5.2 times more Sugars than Toasted Sesame Seed Kernels.
• While 1 kg of Toasted Hulled Sesame Seed Kernels contains 31.5 times more Energy, 436.4 times more Fat, 448.1 times more Saturated Fat, 181.5 times more Omega 3, 491.8 times more Omega 6, 6.5 times more Carbohydrate, 24.1 times more Fiber and 17.9 times more Protein than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein