Comparing Nutrients in 500 calories Whole Sesame Seeds VS Stewed Canned Tomatoes

Weight per 500 calories

• Whole Sesame Seeds: 87.3g
• Stewed Canned Tomatoes: 1923g

Whole Sesame Seeds have 22 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.

Discover which food has more nutrients per 500 calories - Whole Sesame Seeds or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Whole Sesame Seeds	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	19% 6.07g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	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	15.7% 20.5g	92% 119g	130g per day for Men 19-50 years
Sugars	0.36% 0.26g	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	27% 10.3g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.94mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.87% 0.044mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	21% 84.6μg	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	1.45% 0.22mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	85% 851mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	396% 3.56mg	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	159% 12.7mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	73% 306mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	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	78.4% 549mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	54.6% 30μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.6mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	61.5% 6.76mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	47.6% 1760g	3700g per day for Men 19-50 years

Whole Sesame Seeds VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Whole Sesame Seeds or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Whole Sesame Seeds vs Stewed Canned Tomatoes:

• 500 calories of Whole Sesame Seeds have 2.1 times more Vitamin B6 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 1.3 times more Vitamin B1, 3.1 times more Vitamin B2, 3.5 times more Vitamin B3, 50.2 times more Vitamin B5, more Vitamin C, 73.2 times more Vitamin E and more Vitamin K than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Stewed Canned Tomatoes provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Dried Whole Sesame Seeds as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Whole Sesame Seeds vs Stewed Canned Tomatoes:

• 500 calories of Whole Sesame Seeds have 1.3 times more Calcium, 1.7 times more Copper, 1.3 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 2.6 times more Selenium and 2.1 times more Zinc than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 2 times more Iron, 9.7 times more Potassium, 442.8 times more Sodium and 430.1 times more Water than Dried Whole Sesame Seeds.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Whole Sesame Seeds have 11.9 times more Fat, 12.1 times more Saturated Fat, 5.7 times more Omega 3 and 13.1 times more Omega 6 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 5.8 times more Carbohydrate, 258.6 times more Sugars and 1.9 times more Fiber than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Stewed Canned Tomatoes offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6