Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Toasted Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Stewed Canned Tomatoes	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	1.27% 37kcal	27.7% 804kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	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	6.75% 8.77g	28.4% 37g	130g per day for Men 19-50 years
Sugars	6.9% 5g	0.94% 0.68g	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	3.68% 2.66g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	63% 24g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	43% 24g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

• Stewed Canned Ripe Red Tomatoes have 3 times more Vitamin A, more Vitamin C, 3.3 times more Vitamin E and more Vitamin K than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 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.
• Both Stewed Canned Ripe Red Tomatoes as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Stewed Canned Ripe Red Tomatoes have 5.7 times more Sodium and 18.3 times more Water than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 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.

Comparison of macro-nutrients per 5 ounces:

• Stewed Canned Ripe Red Tomatoes have 7.3 times more Sugars than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 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.
• Both Stewed Canned Ripe Red Tomatoes as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.