Comparing Nutrients in 7 ounces Partially Defatted Sesame Flour VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Partially Defatted Sesame Flour	39%	26%	35%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Partially Defatted Sesame Flour	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	26% 758kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.6g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	10% 3.24g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	58.6% 9.96g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	5.53% 7.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	143% 80g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Partially Defatted Sesame Flour	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	418% 5.02mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.48mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	15.7% 0.2mg	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	14.4% 57.5μg	4.47% 18μg	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	13.7% 12.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Partially Defatted Sesame Flour	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	29.8% 298mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	20% 0.18mg	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	355% 28.4mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	171% 718mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	11.4% 0.26mg	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	230% 1607mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	25% 843mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	193% 21.2mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	0.35% 13g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Partially Defatted Sesame Flour VS Canned Tomatoes with Green Chilies per 7 oz

Compare the macro and micronutrient content in 7 oz of Partially Defatted Sesame Flour versus 7 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Partially Defatted Sesame Flour vs Canned Tomatoes with Green Chilies:

• 7 ounces of Partially Defatted Sesame Flour have 74.4 times more Vitamin B1, 14.2 times more Vitamin B2, 19.7 times more Vitamin B3, 18.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 6.7 times more Vitamin A and more Vitamin C than Partially Defatted Sesame Flour.
• 7 ounces of Partially Defatted Sesame Flour have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Partially Defatted Sesame Flour as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Partially Defatted Sesame Flour vs Canned Tomatoes with Green Chilies:

• 7 ounces of Partially Defatted Sesame Flour have 7.5 times more Calcium, 15.9 times more Copper, 55 times more Iron, 32.9 times more Magnesium, 10.6 times more Manganese, 57.9 times more Phosphorus, 4 times more Potassium and 82.3 times more Zinc than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 9.8 times more Sodium and 14.3 times more Water than Partially Defatted Sesame Flour.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Partially Defatted Sesame Flour have 25.5 times more Energy, 148.6 times more Fat, 148.5 times more Saturated Fat, 88 times more Omega 3, 173.1 times more Omega 6, 9.7 times more Carbohydrate and 58.4 times more Protein than Canned Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein