Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Partially Defatted Sesame Meal

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Partially Defatted Sesame Meal	11%	72%	17%

Macro Nutrients

	Baked Red Potatoes	Partially Defatted Sesame Meal	Recommended Dietary Allowance
Energy	30% 870kcal	196% 5670kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	495% 480g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	210% 67.2g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1215% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	200% 260g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	NA	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	NA	38g per day for Men 19-50 years
Protein	41% 23g	303% 170g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Partially Defatted Sesame Meal	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	2144% 25.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	212% 2.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	801% 128mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	562% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	112% 1.46mg	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	67.5% 270μg	75% 300μg	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	140% 126mg	0% 0mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Partially Defatted Sesame Meal	Recommended Dietary Allowance
Calcium	9% 90mg	153% 1530mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	1619% 14.6mg	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	87.5% 7mg	1819% 146mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	620% 14.3mg	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	103% 720mg	1106% 7740mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	119% 4060mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	930% 102mg	11mg per day for Men 19-50 years
Water	20.7% 767g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Partially Defatted Sesame Meal per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Partially Defatted Sesame Meal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Partially Defatted Sesame Meal:

• 1 kilogram of Baked Red Potatoes has 1.5 times more Vitamin B6 and more Vitamin C than Partially Defatted Sesame Meal.
• While 1 kg of Partially Defatted Sesame Meal contains 35.7 times more Vitamin B1, 5.5 times more Vitamin B2, 8 times more Vitamin B3 and 8.2 times more Vitamin B5 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Partially Defatted Sesame Meal provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Partially Defatted Sesame Meal have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Partially Defatted Sesame Meal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Partially Defatted Sesame Meal:

• 1 kilogram of Baked Red Potatoes has 1.3 times more Potassium and 15.3 times more Water than Partially Defatted Sesame Meal.
• While 1 kg of Partially Defatted Sesame Meal contains 17 times more Calcium, 8.4 times more Copper, 20.8 times more Iron, 12.4 times more Magnesium, 8.2 times more Manganese, 10.8 times more Phosphorus, 3.3 times more Sodium and 25.6 times more Zinc than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Partially Defatted Sesame Meal contains 6.5 times more Energy, 320 times more Fat, 168.1 times more Saturated Fat, 24.2 times more Omega 3, 421.5 times more Omega 6, 1.3 times more Carbohydrate and 7.4 times more Protein than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6