Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Tahini	11%	76%	13%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Tahini	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	40.7% 1181kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	46.7% 15g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	50.5% 0.81g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	32.3% 42g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	1.34% 0.97g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	60.2% 33.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Tahini	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	202% 2.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	67.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	27.5% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	22.7% 0.3mg	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	6.45% 25.8μg	48.6% 194μg	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	50.3% 45.2mg	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	7.4% 1.1mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Tahini	Recommended Dietary Allowance
Calcium	2.2% 22mg	84.5% 845mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	355% 3.2mg	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	17% 1.35mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	126% 2.9mg	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	7.94% 55.6mg	208% 1453mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	83.3% 9.17mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.16% 6.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Tahini per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Tahini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Tahini:

• 7 ounces of Cooked Ripe Red Tomatoes have 8 times more Vitamin A, more Vitamin C, 2.2 times more Vitamin E and more Vitamin K than Tahini.
• While 7 oz of Sesame Butter from Roasted Kernels contain 33.9 times more Vitamin B1, 21.5 times more Vitamin B2, 10.2 times more Vitamin B3, 5.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 7.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Tahini have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Tahini:

• 7 ounces of Cooked Ripe Red Tomatoes have 30.9 times more Water than Tahini.
• While 7 oz of Sesame Butter from Roasted Kernels contain 38.7 times more Calcium, 21.5 times more Copper, 13.2 times more Iron, 10.6 times more Magnesium, 13.9 times more Manganese, 26.1 times more Phosphorus, 1.9 times more Potassium, 68.8 times more Selenium, 10.5 times more Sodium and 33 times more Zinc than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Ripe Red Tomatoes have 5.1 times more Sugars than Tahini.
• While 7 oz of Sesame Butter from Roasted Kernels contain 33.1 times more Energy, 488.7 times more Fat, 501.9 times more Saturated Fat, 203.5 times more Omega 3, 550.8 times more Omega 6, 5.3 times more Carbohydrate, 13.3 times more Fiber and 17.9 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein