Comparing Nutrients in 300 calories Sesame Salad Dressing VS Stewed Canned Tomatoes

Weight per 300 calories

• Sesame Salad Dressing: 67.7g
• Stewed Canned Tomatoes: 1154g

Sesame Salad Dressing has 17 times more energy per 100g than Stewed Canned Tomatoes. It has very high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Sesame Salad Dressing or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Sesame Salad Dressing	3%	90%	7%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Sesame Salad Dressing	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.6g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	84.7% 1.35g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.48% 5.82g	55% 71.4g	130g per day for Men 19-50 years
Sugars	7.77% 5.63g	56% 40.6g	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	30% 21.7g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	1.8% 0.68g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Sesame Salad Dressing	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.15% 1.35μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	15% 0.2mg	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	0% 0μg	14.4% 57.7μg	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	101% 91mg	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	22.6% 3.4mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.6% 38μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Salad Dressing	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	1.3% 13mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	144% 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	5.08% 0.41mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	NA	29.6% 0.68mg	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	3.58% 25mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	3.13% 106mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	1.97% 1.1μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	45% 677mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	0.62% 0.068mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.72% 26.5g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sesame Salad Dressing vs Stewed Canned Tomatoes:

• Regular Sesame Seed Salad Dressing has 1.4 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 76.7 times more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 2.8 times more Vitamin E than Regular Sesame Seed Salad Dressing.
• Both Regular Sesame Seed Salad Dressing as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sesame Salad Dressing vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 30.5 times more Calcium, more Copper, 37.8 times more Iron, more Magnesium, 9.2 times more Phosphorus, 22.5 times more Potassium, 6.4 times more Selenium, 3.8 times more Sodium, 29 times more Zinc and 39.8 times more Water than Regular Sesame Seed Salad Dressing.

Comparison of macro-nutrients per 300 calories:

• Regular Sesame Seed Salad Dressing has 14 times more Fat, 14 times more Saturated Fat, 39.1 times more Omega 3 and 18.4 times more Omega 6 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 12.3 times more Carbohydrate, 7.2 times more Sugars, 17 times more Fiber and 5 times more Protein than Regular Sesame Seed Salad Dressing.
• Both Regular Sesame Seed Salad Dressing and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Regular Sesame Seed Salad Dressing as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.