Comparing Nutrients in 14 ounces Sesame Flour VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sesame Flour	22%	59%	19%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Sesame Flour	Baked White Potatoes	Recommended Dietary Allowance
Energy	72% 2088kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	152% 147g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	64.4% 20.6g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	373% 63.4g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.3% 106g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	NA	22% 8.33g	38g per day for Men 19-50 years
Protein	218% 122g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Sesame Flour	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	888% 10.7mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.3% 1.14mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	332% 53mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	233% 11.6mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	64.4% 0.84mg	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	30.8% 123μg	37.7% 151μg	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	0% 0mg	55.6% 50mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Flour	Baked White Potatoes	Recommended Dietary Allowance
Calcium	63% 631mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	670% 6.03mg	56% 0.5mg	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	753% 60.2mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	341% 1433mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	32.6% 0.75mg	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	458% 3203mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	49.4% 1679mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	385% 42.3mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.097% 3.57g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sesame Flour vs Baked White Potatoes:

• High fat Sesame Flour has 55.9 times more Vitamin B1, 6.7 times more Vitamin B2, 8.7 times more Vitamin B3 and 7.7 times more Vitamin B5 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B6 and more Vitamin C than High fat Sesame Flour.
• Both High fat Sesame Flour and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 14 oz.
• Both High fat Sesame Flour as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sesame Flour vs Baked White Potatoes:

• High fat Sesame Flour has 15.9 times more Calcium, 12 times more Copper, 23.7 times more Iron, 13.4 times more Magnesium, 7.9 times more Manganese, 10.8 times more Phosphorus, 5.9 times more Sodium and 30.5 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Potassium and 83.8 times more Water than High fat Sesame Flour.

Comparison of macro-nutrients per 14 ounces:

• High fat Sesame Flour has 5.7 times more Energy, 247.3 times more Fat, 129.9 times more Saturated Fat, 18.7 times more Omega 3, 325.8 times more Omega 6, 1.3 times more Carbohydrate and 14.7 times more Protein than Baked Whole White Potatoes.
• Both High fat Sesame Flour as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.