Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Baked Red Potatoes	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	30% 870kcal	198% 5730kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	512% 497g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	217% 69.6g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	235% 3.76g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1257% 214g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	180% 235g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	4.14% 3g	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	311% 118g	38g per day for Men 19-50 years
Protein	41% 23g	317% 177g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	659% 7.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	608% 7.9mg	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	243% 970μg	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	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	9% 90mg	975% 9750mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	4536% 41mg	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	836% 3510mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	1070% 24.6mg	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	899% 6290mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	138% 4680mg	3400mg per day for Men 19-50 years
Selenium	NA	625% 344μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	705% 77.5mg	11mg per day for Men 19-50 years
Water	20.7% 767g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Whole Sesame Seeds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Whole Sesame Seeds:

• 1 kilogram of Baked Red Potatoes has 6.8 times more Vitamin B5, more Vitamin C and more Vitamin K than Whole Sesame Seeds.
• While 1 kg of Dried Whole Sesame Seeds contains 11 times more Vitamin B1, 4.9 times more Vitamin B2, 2.8 times more Vitamin B3, 3.7 times more Vitamin B6 and 3.6 times more Vitamin B9 than Baked Whole Red Potatoes.
• 1 kilogram of Whole Sesame Seeds have insufficient amounts of Vitamin B5, Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Dried Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Whole Sesame Seeds:

• 1 kilogram of Baked Red Potatoes has 16.3 times more Water than Whole Sesame Seeds.
• While 1 kg of Dried Whole Sesame Seeds contains 108.3 times more Calcium, 23.5 times more Copper, 20.8 times more Iron, 12.5 times more Magnesium, 14.2 times more Manganese, 8.7 times more Phosphorus and 19.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Whole Sesame Seeds contain similar levels of Potassium per one kilogram.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Whole Sesame Seeds contains 6.6 times more Energy, 331.1 times more Fat, 173.9 times more Saturated Fat, 25.1 times more Omega 3, 436.2 times more Omega 6, 6.6 times more Fiber and 7.7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Whole Sesame Seeds offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6