Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Toasted Sesame Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Toasted Sesame Seeds with Salt	11%	72%	17%

Macro Nutrients

	Tomatoes in Juice with Salt	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	38.8% 1125kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	41.7% 13.3g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	1.3% 0.95g	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	3.6% 2.6g	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	% 2.46g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	88.3% 33.5g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	199% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	67.4% 10.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	22.3% 0.29mg	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	3.97% 16μg	47.6% 191μg	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	27.8% 25mg	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	7.8% 1.17mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	321% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	123% 2.83mg	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	4.8% 33.7mg	219% 1536mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	23.7% 806mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	77.8% 1167mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	5.1% 188g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Toasted Sesame Seeds with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Toasted Sesame Seeds with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Toasted Sesame Seeds with Salt:

• 7 ounces of Tomatoes in Juice with Salt have 6.7 times more Vitamin A, more Vitamin C, 2.4 times more Vitamin E and more Vitamin K than Toasted Sesame Seeds with Salt.
• While 7 oz of Hulled Sesame Seed Kernels, Toasted with Salt contain 2.1 times more Vitamin B1, 8.5 times more Vitamin B2, 7.6 times more Vitamin B3, 5.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 12 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Toasted Sesame Seeds with Salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Toasted Sesame Seeds with Salt:

• 7 ounces of Tomatoes in Juice with Salt have 19 times more Water than Toasted Sesame Seeds with Salt.
• While 7 oz of Hulled Sesame Seed Kernels, Toasted with Salt contain 4 times more Calcium, 28 times more Copper, 13.6 times more Iron, 34.6 times more Magnesium, 21 times more Manganese, 45.5 times more Phosphorus, 2.1 times more Potassium, 49.1 times more Selenium, 5.1 times more Sodium and 85.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomatoes in Juice with Salt have 5.3 times more Sugars than Toasted Sesame Seeds with Salt.
• While 7 oz of Hulled Sesame Seed Kernels, Toasted with Salt contain 35.4 times more Energy, 192 times more Fat, 197.7 times more Saturated Fat, 90.8 times more Omega 3, 212.9 times more Omega 6, 7.5 times more Carbohydrate, 8.9 times more Fiber and 21.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein