Comparing Nutrients in 5 ounces Tomato Powder VS Roasted Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Roasted Sesame Seeds	11%	72%	17%

Macro Nutrients

	Tomato Powder	Roasted Sesame Seeds	Recommended Dietary Allowance
Energy	14.8% 428kcal	27.6% 801kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	172% 29.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	28% 36.5g	130g per day for Men 19-50 years
Sugars	86% 62.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	61.5% 23.4g	52.2% 20g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Roasted Sesame Seeds	Recommended Dietary Allowance
Vitamin A	136% 1222μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	27.4% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.33mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	87.4% 1.14mg	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	42.5% 170μg	34.7% 139μg	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	184% 165mg	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	116% 17.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	23.5% 235mg	140% 1402mg	1000mg per day for Men 19-50 years
Copper	195% 1.76mg	389% 3.5mg	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	80.8% 6.46mg	262% 21mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	120% 505mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	154% 3.54mg	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	59.7% 418mg	129% 904mg	700mg per day for Men 19-50 years
Potassium	80.3% 2731mg	20% 673mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.12% 4.34g	0.13% 4.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Roasted Sesame Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Powder versus 5 oz of Roasted Sesame Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Powder vs Roasted Sesame Seeds:

• 5 ounces of Tomato Powder have more Vitamin A, 3 times more Vitamin B2, 2 times more Vitamin B3, 73.7 times more Vitamin B5, 1.2 times more Vitamin B9 and more Vitamin C than Roasted Sesame Seeds.
• While 5 oz of Roasted Whole Sesame Seeds contain 1.8 times more Vitamin B6 than Tomato Powder.
• Both Tomato Powder and Roasted Sesame Seeds provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Roasted Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Tomato Powder as well as Roasted Whole Sesame Seeds have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Powder vs Roasted Sesame Seeds:

• 5 ounces of Tomato Powder have 4.1 times more Potassium and 12.2 times more Sodium than Roasted Sesame Seeds.
• While 5 oz of Roasted Whole Sesame Seeds contain 6 times more Calcium, 2 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 6.5 times more Selenium and 4.2 times more Zinc than Tomato Powder.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Powder have 2.9 times more Carbohydrate than Roasted Sesame Seeds.
• While 5 oz of Roasted Whole Sesame Seeds contain 1.9 times more Energy, 109.1 times more Fat, 108.4 times more Saturated Fat, 51.9 times more Omega 3, 120.8 times more Omega 6 and 1.3 times more Protein than Tomato Powder.
• Both Tomato Powder and Roasted Sesame Seeds offer comparable quantities of Fiber per five ounces.
• 5 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6