Comparing Nutrients in 1 pound Tomato Paste VS Roasted Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Roasted Sesame Seeds	11%	72%	17%

Macro Nutrients

	Tomato Paste	Roasted Sesame Seeds	Recommended Dietary Allowance
Energy	13% 372kcal	88.4% 2563kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	224% 218g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	551% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	90% 117g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	NA	g per day for Men 19-50 years
Sucrose	% 1.36g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	167% 63.5g	38g per day for Men 19-50 years
Protein	35% 19.6g	137% 77g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Roasted Sesame Seeds	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	304% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	87.6% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	130% 20.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	280% 3.64mg	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	13.6% 54.4μg	111% 445μg	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	110% 99mg	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	130% 19.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	16.3% 163mg	449% 4486mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	1245% 11.2mg	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	169% 13.5mg	837% 67mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	384% 1615mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	492% 11.3mg	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	53.8% 376mg	413% 2894mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	63.4% 2155mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	295% 32.5mg	11mg per day for Men 19-50 years
Water	9% 333g	0.4% 15g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Tomato Paste has more Vitamin A, 2.8 times more Vitamin B5 and more Vitamin C than Roasted Sesame Seeds.
• While 1 lb of Roasted Whole Sesame Seeds contains 13.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 3.7 times more Vitamin B6 and 8.2 times more Vitamin B9 than Canned Tomato Paste.
• 1 pound of Roasted Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Canned Tomato Paste as well as Roasted Whole Sesame Seeds have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Tomato Paste has 2.1 times more Potassium and 5.4 times more Sodium than Roasted Sesame Seeds.
• While 1 lb of Roasted Whole Sesame Seeds contains 27.5 times more Calcium, 6.8 times more Copper, 5 times more Iron, 8.5 times more Magnesium, 8.3 times more Manganese, 7.7 times more Phosphorus, 6.5 times more Selenium and 11.4 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Roasted Whole Sesame Seeds contains 6.9 times more Energy, 102.1 times more Fat, 67.2 times more Saturated Fat, 51.9 times more Omega 3, 135.9 times more Omega 6, 1.4 times more Carbohydrate, 3.4 times more Fiber and 3.9 times more Protein than Canned Tomato Paste.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6