Comparing Nutrients in 5 ounces Toasted Sesame Seed Kernels VS 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	27.7% 804kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	172% 29.3g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	63% 24g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	43% 24g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.96mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	1.85% 0.024mg	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	34% 136μg	1.77% 7.1μg	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	12.4% 11mg	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	2.36% 0.35mg	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seed Kernels	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	18.6% 186mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	229% 2.07mg	17.6% 0.16mg	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	138% 11mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	3.64% 0.084mg	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	157% 1097mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.3mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Toasted Sesame Seed Kernels vs Stewed Canned Tomatoes:

• Toasted Hulled Sesame Seed Kernels have 26.2 times more Vitamin B1, 13.3 times more Vitamin B2, 7.6 times more Vitamin B3, 6 times more Vitamin B5, 8.6 times more Vitamin B6 and 19.2 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3 times more Vitamin A, more Vitamin C, 3.3 times more Vitamin E and more Vitamin K than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Hulled Sesame Seed Kernels as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Toasted Sesame Seed Kernels vs Stewed Canned Tomatoes:

• Toasted Hulled Sesame Seed Kernels have 3.9 times more Calcium, 13 times more Copper, 5.8 times more Iron, 28.8 times more Magnesium, 24.2 times more Manganese, 38.7 times more Phosphorus, 2 times more Potassium, 57.3 times more Selenium and 60.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 5.7 times more Sodium and 18.3 times more Water than Toasted Hulled Sesame Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Toasted Hulled Sesame Seed Kernels have 21.8 times more Energy, 252.6 times more Fat, 258.5 times more Saturated Fat, 121 times more Omega 3, 279.1 times more Omega 6, 4.2 times more Carbohydrate, 16.9 times more Fiber and 18.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 7.3 times more Sugars than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Hulled Sesame Seed Kernels as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.