Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Toasted Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	2.35% 68kcal	88.7% 2572kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	224% 218g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	551% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	3% 2.18g	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	202% 76.7g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	137% 77g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	10% 91μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	455% 5.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	163% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	154% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	61.7% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	51% 0.66mg	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	10.2% 41μg	109% 435μg	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	31.2% 28mg	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	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	9.07% 91mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	734% 6.6mg	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	14.7% 1.18mg	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	281% 6.47mg	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	9.07% 63.5mg	502% 3511mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	54% 1842mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	422% 46.4mg	11mg per day for Men 19-50 years
Water	11.6% 427g	0.61% 22.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Toasted Sesame Seed Kernels per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Toasted Sesame Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Tomatoes with Green Chilies vs Toasted Sesame Seed Kernels:

• 1 pound of Canned Tomatoes with Green Chilies has 6.7 times more Vitamin A and more Vitamin C than Toasted Sesame Seed Kernels.
• While 1 lb of Toasted Hulled Sesame Seed Kernels contains 35.4 times more Vitamin B1, 24.5 times more Vitamin B2, 8.5 times more Vitamin B3, 4.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 10.7 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Toasted Sesame Seed Kernels:

• 1 pound of Canned Tomatoes with Green Chilies has 10.3 times more Sodium and 18.8 times more Water than Toasted Sesame Seed Kernels.
• While 1 lb of Toasted Hulled Sesame Seed Kernels contains 6.6 times more Calcium, 16.2 times more Copper, 29.9 times more Iron, 31.5 times more Magnesium, 10.8 times more Manganese, 55.3 times more Phosphorus, 3.8 times more Potassium, 86 times more Selenium and 78.7 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Hulled Sesame Seed Kernels contains 37.8 times more Energy, 600 times more Fat, 611.1 times more Saturated Fat, 363 times more Omega 3, 712.2 times more Omega 6, 7.2 times more Carbohydrate and 24.6 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein