Comparing Nutrients in 14 ounces Sesame Seed Kernels VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Sesame Seed Kernels	Baked White Potatoes	Recommended Dietary Allowance
Energy	86.4% 2504kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	250% 243g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	65.2% 1.04g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	589% 100g	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	36% 46.6g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	0.38% 0.28g	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	% 0.4g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 1.23g	% 1.6g	g per day for Men 19-50 years
Fiber	121% 46g	22% 8.33g	38g per day for Men 19-50 years
Protein	145% 81g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	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	231% 2.77mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	114% 456μg	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	44.5% 6.67mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Baked White Potatoes	Recommended Dietary Allowance
Calcium	24% 238mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	617% 5.56mg	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	316% 25.2mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	326% 1369mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	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	378% 2647mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	43% 1469mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	248% 137μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	243% 26.7mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.4% 15g	8.1% 299g	3700g per day for Men 19-50 years

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

• Dried Hulled Sesame Seed Kernels have 14.6 times more Vitamin B1, 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 1.9 times more Vitamin B6, 3 times more Vitamin B9 and 42 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Vitamin B5, more Vitamin C and more Vitamin K than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels 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 Seed Kernels vs Baked White Potatoes:

• Dried Hulled Sesame Seed Kernels have 6 times more Calcium, 11 times more Copper, 9.9 times more Iron, 12.8 times more Magnesium, 7.6 times more Manganese, 8.9 times more Phosphorus, 68.8 times more Selenium, 6.7 times more Sodium and 19.2 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Potassium and 20.1 times more Water than Dried Hulled Sesame Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Hulled Sesame Seed Kernels have 6.9 times more Energy, 408.1 times more Fat, 226.4 times more Saturated Fat, 17.5 times more Omega 3, 514.8 times more Omega 6, 5.5 times more Fiber and 9.7 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Carbohydrate and 3.2 times more Sugars than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.