Comparing Nutrients in 1 pound Whole Sesame Seeds VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Whole Sesame Seeds	Tomato Paste	Recommended Dietary Allowance
Energy	89.6% 2599kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	99% 31.6g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	570% 97g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	66% 85.8g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	141% 53.5g	49% 18.6g	38g per day for Men 19-50 years
Protein	144% 80.4g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.12mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	75.4% 0.98mg	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	110% 440μg	13.6% 54.4μg	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	110% 99mg	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	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Tomato Paste	Recommended Dietary Allowance
Calcium	442% 4423mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	2057% 18.5mg	184% 1.66mg	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	825% 66mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	379% 1592mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	59.6% 1.37mg	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	408% 2853mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	62.4% 2123mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	320% 35mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.57% 21.3g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sesame Seeds VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Whole Sesame Seeds versus 1 lb of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Whole Sesame Seeds vs Tomato Paste:

• 1 pound of Whole Sesame Seeds has 13.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 3.7 times more Vitamin B6 and 8.1 times more Vitamin B9 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains more Vitamin A, 2.8 times more Vitamin B5, more Vitamin C, 17.2 times more Vitamin E and more Vitamin K than Dried Whole Sesame Seeds.
• 1 pound of Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Dried Whole Sesame Seeds as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Whole Sesame Seeds vs Tomato Paste:

• 1 pound of Whole Sesame Seeds has 27.1 times more Calcium, 11.2 times more Copper, 4.9 times more Iron, 8.4 times more Magnesium, 8.1 times more Manganese, 7.6 times more Phosphorus, 6.5 times more Selenium and 12.3 times more Zinc than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 2.2 times more Potassium and 5.4 times more Sodium than Dried Whole Sesame Seeds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Whole Sesame Seeds has 7 times more Energy, 105.7 times more Fat, 69.6 times more Saturated Fat, 53.7 times more Omega 3, 140.6 times more Omega 6, 1.2 times more Carbohydrate, 2.9 times more Fiber and 4.1 times more Protein than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 40.6 times more Sugars than Dried Whole Sesame Seeds.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6