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Comparing Nutrients in 14 ounces Sesame Seed KernelsVS Baked Red Potatoes

Macros Ratio

Protein Fat Carbs

Sesame Seed Kernels
12%
81%
7%
Baked Red Potatoes
10%
2%
88%
14 oz ▼

Macro Nutrients

86.4%2504kcal
Energy
12%345kcal
2504 kcalvs345 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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250%243g
Fat
0.61%0.6g
243 gvs0.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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112%36g
Saturated Fat
0.5%0.16g
36 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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65.2%1.04g
Omega 3
3.72%0.06g
1.04 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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589%100g
Omega 6
1.14%0.19g
100 gvs0.19 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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36%46.6g
Carbohydrate
60%77.8g
46.6 gvs77.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.63%1.9g
Sugars
7.83%5.68g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.9 gvs5.68 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.38%0.28g
Fructose
2.4%1.75g
≤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]
0.28 gvs1.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.4g
Glucose
%2.2g
0.4 gvs2.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%1.23g
Sucrose
%1.8g
1.23 gvs1.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
121%46g
Fiber
19%7.14g
46 gvs7.14 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
145%81g
Protein
16.3%9.13g
81 gvs9.13 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.32%12μg
Vitamin A
0.44%3.97μg
RAE, retinol activity equivalents
12 μgvs3.97 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
231%2.77mg
Vitamin B1
24%0.29mg
Thiamine
2.77 mgvs0.29 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27.5%0.36mg
Vitamin B2
15.3%0.2mg
Riboflavin
0.36 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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144%23mg
Vitamin B3
39.6%6.33mg
Niacin, nicotinic acid, niacinamide
23 mgvs6.33 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
23%1.15mg
Vitamin B5
27%1.35mg
Pantothenic acid
1.15 mgvs1.35 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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122%1.6mg
Vitamin B6
64.7%0.84mg
Pyridoxine
1.6 mgvs0.84 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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114%456μg
Vitamin B9
26.8%107μg
Folates and Folic Acid
456 μgvs107 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
55.6%50mg
Ascorbic acid
0 mgvs50 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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44.5%6.67mg
Vitamin E
2.1%0.32mg
Tocopherols and Tocotrienols
6.67 mgvs0.32 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
9.26%11μg
Phytomenadione or phylloquinone
0 μgvs11 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

24%238mg
Calcium
3.57%35.7mg
238 mgvs35.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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617%5.56mg
Copper
76.7%0.69mg
5.56 mgvs0.69 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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316%25.2mg
Iron
34.7%2.78mg
25.2 mgvs2.78 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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326%1369mg
Magnesium
26.5%111mg
1369 mgvs111 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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248%5.7mg
Manganese
30%0.69mg
5.7 mgvs0.69 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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378%2647mg
Phosphorus
41%286mg
2647 mgvs286 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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43%1469mg
Potassium
63.6%2163mg
1469 mgvs2163 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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248%137μg
Selenium
NA
137 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
12.4%187mg
Sodium
3.18%47.6mg
187 mgvs47.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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243%26.7mg
Zinc
14.4%1.6mg
26.7 mgvs1.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.4%15g
Water
8.22%304g
15 gvs304 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Sesame Seed Kernels vs Baked Red Potatoes:
Comparing minerals per 14 ounces for Sesame Seed Kernels vs Baked Red Potatoes:
Comparison of macro-nutrients per 14 ounces:



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