Comparing Nutrients in 14 ounces Baked Potato Skin VS Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Sesame Flour	22%	59%	19%

Macro Nutrients

	Baked Potato Skin	Sesame Flour	Recommended Dietary Allowance
Energy	27% 786kcal	72% 2088kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	152% 147g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	64.4% 20.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	373% 63.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	81.3% 106g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	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	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	82.5% 31.4g	NA	38g per day for Men 19-50 years
Protein	30.4% 17g	218% 122g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Sesame Flour	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	888% 10.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	87.3% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	332% 53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	233% 11.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	46.4% 0.6mg	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	22% 87.3μg	30.8% 123μg	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	59.5% 53.6mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Sesame Flour	Recommended Dietary Allowance
Calcium	13.5% 135mg	63% 631mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	670% 6.03mg	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	349% 28mg	753% 60.2mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	341% 1433mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	257% 5.9mg	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	57.3% 401mg	458% 3203mg	700mg per day for Men 19-50 years
Potassium	67% 2274mg	49.4% 1679mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	385% 42.3mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.097% 3.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Sesame Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Skin versus 14 oz of Sesame Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Skin vs Sesame Flour:

• 14 ounces of Baked Potato Skin have 4 times more Vitamin B6 and more Vitamin C than Sesame Flour.
• While 14 oz of High fat Sesame Flour contain 22 times more Vitamin B1, 2.7 times more Vitamin B2, 4.4 times more Vitamin B3, 3.4 times more Vitamin B5 and 1.4 times more Vitamin B9 than Baked Potato Skin.
• 14 ounces of Sesame Flour have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as High fat Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Skin vs Sesame Flour:

• 14 ounces of Baked Potato Skin have 1.4 times more Potassium than Sesame Flour.
• While 14 oz of High fat Sesame Flour contain 4.7 times more Calcium, 1.9 times more Copper, 2.2 times more Iron, 8.4 times more Magnesium, 2.4 times more Manganese, 8 times more Phosphorus, 2 times more Sodium and 21.8 times more Zinc than Baked Potato Skin.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Skin have 1.7 times more Carbohydrate than Sesame Flour.
• While 14 oz of High fat Sesame Flour contain 2.7 times more Energy, 371 times more Fat, 199.8 times more Saturated Fat, 28.1 times more Omega 3, 498.9 times more Omega 6 and 7.2 times more Protein than Baked Potato Skin.
• 14 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6