Comparing Nutrients in 100 calories Tomatoes in Juice with Salt VS Toasted Sesame Seed Kernels

Weight per 100 calories

• Tomatoes in Juice with Salt: 625g
• Toasted Sesame Seed Kernels: 17.6g

Toasted Hulled Sesame Seed Kernels have 35.4 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is very high in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 100 calories - Tomatoes in Juice with Salt or Toasted Sesame Seed Kernels?

Macros Ratio

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

Macro Nutrients

	Tomatoes in Juice with Salt	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	8.73% 8.47g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	21.4% 3.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	3.53% 4.6g	130g per day for Men 19-50 years
Sugars	22% 16g	0.12% 0.085g	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	11.3% 8.2g	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	% 7.75g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	7.84% 3g	38g per day for Men 19-50 years
Protein	8.8% 4.94g	5.34% 3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	14% 125μg	0.059% 0.53μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	2% 0.026mg	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	12.5% 50μg	4.23% 17μg	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	87.5% 78.8mg	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	24.6% 3.7mg	0.29% 0.044mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	20.6% 206mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	28.6% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	44.5% 3.56mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	11% 0.25mg	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	15% 106mg	19.5% 137mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	2.1% 71.6mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	11% 6.07μg	55μg per day for Men 19-50 years
Sodium	48% 719mg	0.46% 6.88mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	16% 592g	0.024% 0.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes in Juice with Salt vs Toasted Sesame Seed Kernels:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 236.3 times more Vitamin A, 16.9 times more Vitamin B1, 4.2 times more Vitamin B2, 4.6 times more Vitamin B3, 6.1 times more Vitamin B5, 26.9 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, 83.6 times more Vitamin E and more Vitamin K than Toasted Hulled Sesame Seed Kernels.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomatoes in Juice with Salt vs Toasted Sesame Seed Kernels:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 8.9 times more Calcium, 1.3 times more Copper, 2.6 times more Iron, 1.7 times more Manganese, 16.7 times more Potassium, 104.5 times more Sodium and 671.5 times more Water than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 1.3 times more Phosphorus, 1.4 times more Selenium and 2.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Toasted Hulled Sesame Seed Kernels have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 4.7 times more Carbohydrate, 188.3 times more Sugars, 4 times more Fiber and 1.7 times more Protein than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 5.4 times more Fat, 5.6 times more Saturated Fat, 2.6 times more Omega 3 and 6 times more Omega 6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Toasted Hulled Sesame Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.