Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Sesame Flour

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Sesame Flour: 95g

High fat Sesame Flour has 29.2 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is very high in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Sesame Flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Sesame Flour	22%	59%	19%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Sesame Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	15.4% 4.94g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	89.3% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	19.5% 25.3g	130g per day for Men 19-50 years
Sugars	95% 69g	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	50% 36.4g	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	% 32.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	NA	38g per day for Men 19-50 years
Protein	47% 26.4g	52.2% 29.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Sesame Flour	Recommended Dietary Allowance
Vitamin A	74% 667μg	0.32% 2.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	213% 2.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	79.4% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	55.7% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	11% 0.14mg	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	90% 361μg	7.37% 29.5μg	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	704% 633mg	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	104% 15.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Sesame Flour	Recommended Dietary Allowance
Calcium	30.6% 306mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	161% 1.44mg	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	236% 19mg	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	61.5% 1.4mg	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	111% 778mg	110% 767mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	12% 402mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	NA	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	2.6% 39mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	92% 10mg	11mg per day for Men 19-50 years
Water	71% 2621g	0.023% 0.86g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Sesame Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Sesame Flour?

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Sesame Flour:

• 500 calories of Cooked Ripe Red Tomatoes have 233.8 times more Vitamin A, 2.2 times more Vitamin B2, 1.3 times more Vitamin B5, 15.2 times more Vitamin B6, 12.3 times more Vitamin B9 and more Vitamin C than Sesame Flour.
• While 500 kcal of High fat Sesame Flour contain 2.6 times more Vitamin B1 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Sesame Flour provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Sesame Flour have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as High fat Sesame Flour have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Sesame Flour:

• 500 calories of Cooked Ripe Red Tomatoes have 2 times more Calcium, 1.4 times more Copper, 1.3 times more Iron, 2.1 times more Manganese, 15.1 times more Potassium, 7.8 times more Sodium and 3063.1 times more Water than Sesame Flour.
• While 500 kcal of High fat Sesame Flour contain 1.4 times more Magnesium and 2.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Sesame Flour contain similar levels of Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Ripe Red Tomatoes have 4.4 times more Carbohydrate than Sesame Flour.
• While 500 kcal of High fat Sesame Flour contain 11.5 times more Fat, 11.9 times more Saturated Fat, 4.8 times more Omega 3 and 13 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Sesame Flour offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6