Comparing Nutrients in 500 calories Sesame Salad Dressing VS Stewed Canned Tomatoes

Weight per 500 calories

• Sesame Salad Dressing: 113g
• Stewed Canned Tomatoes: 1923g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.6% 51g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	141% 2.26g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	154% 26g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.47% 9.7g	92% 119g	130g per day for Men 19-50 years
Sugars	13% 9.4g	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	2.97% 1.13g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Sesame Salad Dressing	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.25% 2.26μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	25% 0.33mg	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	24% 96μg	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	169% 152mg	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	37.6% 5.64mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.7% 63.2μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Salad Dressing	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.14% 21.4mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	239% 2.15mg	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	8.47% 0.68mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	NA	49.3% 1.13mg	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	5.97% 41.8mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	75.2% 1129mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	1.2% 44.2g	47.6% 1760g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Regular Sesame Seed Salad Dressing as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.