Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Toasted Sesame Seeds with Salt

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Toasted Sesame Seeds with Salt: 88.2g

Hulled Sesame Seed Kernels, Toasted with Salt have 31.5 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 Toasted Sesame Seeds with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Toasted Sesame Seeds with Salt	11%	72%	17%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	43.6% 42.3g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	18.5% 5.93g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	107% 18.2g	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	17.7% 23g	130g per day for Men 19-50 years
Sugars	95% 69g	0.58% 0.42g	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	39.2% 15g	38g per day for Men 19-50 years
Protein	47% 26.4g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Vitamin A	74% 667μg	0.29% 2.65μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	88.6% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	9.9% 0.13mg	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	21% 84.7μg	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	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	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Calcium	30.6% 306mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	143% 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	236% 19mg	85.8% 6.86mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	72.6% 305mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	54.7% 1.26mg	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	98% 683mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	55% 30.3μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	34.6% 519mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	82% 9.02mg	11mg per day for Men 19-50 years
Water	71% 2621g	0.12% 4.4g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Toasted Sesame Seeds With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Toasted Sesame Seeds with Salt?

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Toasted Sesame Seeds with Salt:

• 500 calories of Cooked Ripe Red Tomatoes have 252 times more Vitamin A, 1.5 times more Vitamin B2, 3.1 times more Vitamin B3, 6 times more Vitamin B5, 17 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C, 70.6 times more Vitamin E and more Vitamin K than Toasted Sesame Seeds with Salt.
• Both Cooked Ripe Red Tomatoes and Toasted Sesame Seeds with Salt provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Toasted Sesame Seeds with Salt have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Toasted Sesame Seeds with Salt:

• 500 calories of Cooked Ripe Red Tomatoes have 2.6 times more Calcium, 1.6 times more Copper, 2.8 times more Iron, 2.3 times more Manganese, 16.9 times more Potassium and 594.3 times more Water than Toasted Sesame Seeds with Salt.
• While 500 kcal of Hulled Sesame Seed Kernels, Toasted with Salt contain 2.2 times more Selenium, 1.7 times more Sodium and 2.3 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Toasted Sesame Seeds with Salt contain similar levels of Magnesium and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Ripe Red Tomatoes have 4.9 times more Carbohydrate, 163.4 times more Sugars, 1.3 times more Fiber and 1.8 times more Protein than Toasted Sesame Seeds with Salt.
• While 500 kcal of Hulled Sesame Seed Kernels, Toasted with Salt contain 13.9 times more Fat, 14.2 times more Saturated Fat, 5.8 times more Omega 3 and 15.6 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Toasted Sesame Seeds with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6