Comparing Nutrients in 1 pound Tomatoes VS Raw Tahini

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Raw Tahini	11%	78%	11%

Macro Nutrients

	Tomatoes	Raw Tahini	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	264% 256g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	112% 36g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	121% 1.94g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	648% 110g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	62.4% 81g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	111% 42g	38g per day for Men 19-50 years
Protein	7.13% 4g	145% 81.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Raw Tahini	Recommended Dietary Allowance
Vitamin A	21% 191μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	600% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Raw Tahini	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	750% 6.75mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	360% 29mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	381% 1601mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	287% 6.6mg	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	15.6% 109mg	512% 3583mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	431% 47.4mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Raw Tahini:

• Raw Ripe Red Tomatoes have 14 times more Vitamin A and more Vitamin C than Sesame Butter from Hulled Raw Kernels.
• While Sesame Butter from Hulled Raw Kernels contain 42.9 times more Vitamin B1, 6.3 times more Vitamin B2, 9.5 times more Vitamin B3, 7.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 6.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Sesame Butter from Hulled Raw Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Raw Tahini:

• Raw Ripe Red Tomatoes have 31.5 times more Water than Sesame Butter from Hulled Raw Kernels.
• While Sesame Butter from Hulled Raw Kernels contain 14.1 times more Calcium, 25.2 times more Copper, 23.5 times more Iron, 32.1 times more Magnesium, 12.8 times more Manganese, 32.9 times more Phosphorus, 1.9 times more Potassium and 61.5 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Sesame Butter from Hulled Raw Kernels contain 33.7 times more Energy, 282.2 times more Fat, 282.3 times more Saturated Fat, 142.3 times more Omega 3, 303.6 times more Omega 6, 4.6 times more Carbohydrate, 7.8 times more Fiber and 20.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Sesame Butter from Hulled Raw Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.