Comparing Nutrients in 7 ounces Roasted Sesame Seeds VS Tomato Powder

Macros Ratio

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

Macro Nutrients

	Roasted Sesame Seeds	Tomato Powder	Recommended Dietary Allowance
Energy	38.7% 1121kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	41.7% 13.3g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	120% 87g	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	73% 27.8g	86% 32.7g	38g per day for Men 19-50 years
Protein	60% 33.7g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	69.8% 0.91mg	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	48.6% 194μg	59.5% 238μg	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	257% 232mg	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	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	Tomato Powder	Recommended Dietary Allowance
Calcium	196% 1963mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	545% 4.9mg	274% 2.46mg	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	366% 29.3mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	168% 3.87mg	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	181% 1266mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	112% 3824mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	129% 14.2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	0.16% 6.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sesame Seeds VS Tomato Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sesame Seeds versus 7 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Sesame Seeds vs Tomato Powder:

• 7 ounces of Roasted Sesame Seeds have 1.8 times more Vitamin B6 than Tomato Powder.
• While 7 oz of Tomato Powder contain more Vitamin A, 3 times more Vitamin B2, 2 times more Vitamin B3, 73.7 times more Vitamin B5 and more Vitamin C than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Tomato Powder provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Roasted Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Roasted Whole Sesame Seeds as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sesame Seeds vs Tomato Powder:

• 7 ounces of Roasted Sesame Seeds have 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.
• While 7 oz of Tomato Powder contain 4.1 times more Potassium and 12.2 times more Sodium than Roasted Whole Sesame Seeds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sesame Seeds have 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.
• While 7 oz of Tomato Powder contain 2.9 times more Carbohydrate than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Tomato Powder offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6