Comparing Nutrients in 14 ounces Sesame Seed Kernels VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Sesame Seed Kernels	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	86.4% 2504kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	250% 243g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	65.2% 1.04g	NA	1.6g per day for Men 19-50 years
Omega 6	589% 100g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	80% 104g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	3.78% 2.74g	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	0.38% 0.28g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.23g	NA	g per day for Men 19-50 years
Fiber	121% 46g	27% 10.3g	38g per day for Men 19-50 years
Protein	145% 81g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	231% 2.77mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	NA	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	114% 456μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44.5% 6.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	24% 238mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	617% 5.56mg	NA	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	316% 25.2mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	326% 1369mg	NA	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	NA	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	378% 2647mg	NA	700mg per day for Men 19-50 years
Potassium	43% 1469mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	248% 137μg	NA	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	243% 26.7mg	NA	11mg per day for Men 19-50 years
Water	0.4% 15g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Seed Kernels VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Sesame Seed Kernels versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sesame Seed Kernels vs Frozen Roasted Potatoes with Salt:

• Both Dried Hulled Sesame Seed Kernels and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 14 oz
• Both Dried Hulled Sesame Seed Kernels as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Sesame Seed Kernels vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Sesame Seed Kernels have 4 times more Calcium and 12.7 times more Iron than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 6.3 times more Sodium than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per 14 ounces.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sesame Seed Kernels have 5 times more Energy, 33.8 times more Fat, 54.2 times more Saturated Fat, 4.5 times more Fiber and 9.2 times more Protein than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 2.2 times more Carbohydrate than Dried Hulled Sesame Seed Kernels.