Comparing Nutrients in 5 ounces Tomatoes VS Roasted Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Roasted Sesame Seeds	11%	72%	17%

Macro Nutrients

	Tomatoes	Roasted Sesame Seeds	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	27.6% 801kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	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	0.67% 0.11g	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	4.24% 5.5g	28% 36.5g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	52.2% 20g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Roasted Sesame Seeds	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	27.4% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	87.4% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	1.4% 14mg	140% 1402mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	389% 3.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	262% 21mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	120% 505mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	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	4.86% 34mg	129% 904mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	20% 673mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	92% 10mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.13% 4.68g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, 1.7 times more Vitamin B5 and more Vitamin C than Roasted Whole Sesame Seeds.
• While Roasted Whole Sesame Seeds contain 21.7 times more Vitamin B1, 13.2 times more Vitamin B2, 7.7 times more Vitamin B3, 10 times more Vitamin B6 and 6.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Roasted Whole Sesame Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Roasted Sesame Seeds:

• Raw Ripe Red Tomatoes have 28.6 times more Water than Roasted Whole Sesame Seeds.
• While Roasted Whole Sesame Seeds contain 98.9 times more Calcium, 41.9 times more Copper, 54.7 times more Iron, 32.4 times more Magnesium, 21.9 times more Manganese, 26.6 times more Phosphorus, 2 times more Potassium, more Selenium and 42.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Roasted Whole Sesame Seeds contain 31.4 times more Energy, 240 times more Fat, 240.1 times more Saturated Fat, 121 times more Omega 3, 258.2 times more Omega 6, 6.6 times more Carbohydrate, 11.7 times more Fiber and 19.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Roasted Whole Sesame Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.