Comparing Nutrients in 14 ounces Toasted Sesame Seed Kernels VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Toasted Sesame Seed Kernels	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	77.6% 2250kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	196% 191g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	83.4% 26.7g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	482% 82g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	84% 109g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	1.6% 1.15g	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	0% 0g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	177% 67g	24% 9.13g	38g per day for Men 19-50 years
Protein	120% 67.3g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	399% 4.8mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	52.5% 0.68mg	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	95% 381μg	22% 87.3μg	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	52% 47mg	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	6.6% 0.99mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seed Kernels	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	52% 520mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	64% 0.58mg	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	386% 31mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	246% 5.66mg	37.8% 0.87mg	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	439% 3072mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	47.4% 1611mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	248% 137μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.54% 20g	6.77% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sesame Seed Kernels VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Sesame Seed Kernels versus 14 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Toasted Sesame Seed Kernels vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Toasted Sesame Seed Kernels have 9.9 times more Vitamin B1, 15 times more Vitamin B2, 2.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 4.4 times more Vitamin B9 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin C
• Both Toasted Hulled Sesame Seed Kernels as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Toasted Sesame Seed Kernels vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Toasted Sesame Seed Kernels have 10.1 times more Calcium, 10 times more Copper, 10.4 times more Iron, 12.4 times more Magnesium, 6.5 times more Manganese, 8 times more Phosphorus, 344 times more Selenium and 25.6 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 10 times more Sodium than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per 14 ounces.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sesame Seed Kernels have 3.5 times more Energy, 9.4 times more Fat, 6.2 times more Saturated Fat, 20.2 times more Omega 3, 73 times more Omega 6, 7.3 times more Fiber and 6.8 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Toasted Sesame Seed Kernels and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6