Comparing Nutrients in 1 pound Toasted Sesame Seed Kernels VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Toasted Sesame Seed Kernels	Tomato Puree	Recommended Dietary Allowance
Energy	88.7% 2572kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	224% 218g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	95% 30.5g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	103% 1.65g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	551% 94g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	3% 2.18g	30.2% 22g	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	15% 10.8g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	202% 76.7g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	137% 77g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Tomato Puree	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	455% 5.47mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	154% 24.7mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.7% 3.1mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	44% 0.57mg	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	109% 435μg	12.5% 50μg	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	53.4% 48mg	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	7.56% 1.13mg	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seed Kernels	Tomato Puree	Recommended Dietary Allowance
Calcium	59.4% 594mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	734% 6.6mg	145% 1.3mg	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	441% 35.3mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	281% 6.47mg	33.3% 0.77mg	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	502% 3511mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	54% 1842mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	11.8% 177mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	422% 46.4mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.61% 22.7g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sesame Seed Kernels VS Tomato Puree per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sesame Seed Kernels versus 1 lb of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Toasted Sesame Seed Kernels vs Tomato Puree:

• 1 pound of Toasted Sesame Seed Kernels has 48.2 times more Vitamin B1, 5.8 times more Vitamin B2, 3.7 times more Vitamin B3, 1.5 times more Vitamin B5 and 8.7 times more Vitamin B9 than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 8.7 times more Vitamin A, more Vitamin C, 7.9 times more Vitamin E and more Vitamin K than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Tomato Puree provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Toasted Hulled Sesame Seed Kernels as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sesame Seed Kernels vs Tomato Puree:

• 1 pound of Toasted Sesame Seed Kernels has 7.3 times more Calcium, 5.1 times more Copper, 4.4 times more Iron, 15 times more Magnesium, 8.4 times more Manganese, 19.4 times more Phosphorus, 49.1 times more Selenium, 1.4 times more Sodium and 28.4 times more Zinc than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 17.6 times more Water than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Tomato Puree contain similar levels of Potassium per one pound.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sesame Seed Kernels has 14.9 times more Energy, 228.6 times more Fat, 231.8 times more Saturated Fat, 90.8 times more Omega 3, 251.9 times more Omega 6, 2.9 times more Carbohydrate, 8.9 times more Fiber and 10.3 times more Protein than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 10.1 times more Sugars than Toasted Hulled Sesame Seed Kernels.
• 1 pound of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6