Comparing Nutrients in 300 calories Toasted Sesame Seed Kernels VS Stewed Canned Tomatoes

Weight per 300 calories

• Toasted Sesame Seed Kernels: 53g
• Stewed Canned Tomatoes: 1154g

Toasted Sesame Seed Kernels have 21.8 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 - Toasted Sesame Seed Kernels or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Toasted Sesame Seed Kernels	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	11% 3.56g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	64.3% 11g	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	10.6% 13.8g	55% 71.4g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	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	23.5% 8.94g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	16% 8.97g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.18% 1.6μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.94% 0.077mg	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	12.7% 50.8μg	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	0.88% 0.13mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seed Kernels	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	6.93% 69.3mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	85.7% 0.77mg	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	51.5% 4.1mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	58.5% 410mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	6.3% 215mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	33% 18.2μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	1.38% 20.6mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	49.2% 5.4mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.072% 2.65g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Toasted Sesame Seed Kernels vs Stewed Canned Tomatoes:

• Toasted Hulled Sesame Seed Kernels have 1.2 times more Vitamin B1 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 65.4 times more Vitamin A, 1.6 times more Vitamin B2, 2.9 times more Vitamin B3, 3.7 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin C, 72.4 times more Vitamin E and more Vitamin K than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Hulled Sesame Seed Kernels and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B9 per 300 kcal.
• Both Toasted Hulled Sesame Seed Kernels 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 Toasted Sesame Seed Kernels vs Stewed Canned Tomatoes:

• Toasted Hulled Sesame Seed Kernels have 1.3 times more Magnesium, 1.8 times more Phosphorus, 2.6 times more Selenium and 2.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 5.7 times more Calcium, 1.7 times more Copper, 3.7 times more Iron, 11.1 times more Potassium, 123.6 times more Sodium and 399.3 times more Water than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Hulled Sesame Seed Kernels and Stewed Canned Ripe Red Tomatoes have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Toasted Hulled Sesame Seed Kernels have 11.6 times more Fat, 11.9 times more Saturated Fat, 5.5 times more Omega 3 and 12.8 times more Omega 6 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 5.2 times more Carbohydrate, 159.9 times more Sugars and 1.3 times more Fiber than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Hulled Sesame Seed Kernels and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy and Protein per 300 kcal.
• Both Toasted Hulled Sesame Seed Kernels as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.