Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Partially Defatted Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Partially Defatted Sesame Flour	39%	26%	35%

Macro Nutrients

	Stewed Canned Tomatoes	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Energy	0.9% 26kcal	13% 382kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	27% 35g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	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	2.6% 1.88g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	NA	38g per day for Men 19-50 years
Protein	1.63% 0.91g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Vitamin A	1% 9μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	211% 2.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	78.8% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	11.7% 0.15mg	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	1.25% 5μg	7.25% 29μg	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	8.78% 7.9mg	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	5.53% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Calcium	3.4% 34mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	159% 1.43mg	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	16.6% 1.33mg	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	86% 362mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	61% 1.4mg	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	2.86% 20mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	2.47% 92g	0.18% 6.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Stewed Canned Tomatoes vs Partially Defatted Sesame Flour:

• Stewed Canned Ripe Red Tomatoes have 3 times more Vitamin A and more Vitamin C than Partially Defatted Sesame Flour.
• While Partially Defatted Sesame Flour contains 55 times more Vitamin B1, 7.7 times more Vitamin B2, 17.6 times more Vitamin B3, 24.2 times more Vitamin B5, 8.9 times more Vitamin B6 and 5.8 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Partially Defatted Sesame Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Partially Defatted Sesame Flour:

• Stewed Canned Ripe Red Tomatoes have 5.4 times more Sodium and 13.8 times more Water than Partially Defatted Sesame Flour.
• While Partially Defatted Sesame Flour contains 4.4 times more Calcium, 12.8 times more Copper, 10.8 times more Iron, 30.2 times more Magnesium, 23.8 times more Manganese, 40.5 times more Phosphorus, 2.1 times more Potassium and 62.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Partially Defatted Sesame Flour contains 14.7 times more Energy, 62.6 times more Fat, 62.8 times more Saturated Fat, 29.3 times more Omega 3, 67.8 times more Omega 6, 5.7 times more Carbohydrate and 44.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Partially Defatted Sesame Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.