Comparing Nutrients in 1 kilogram Sesame Salad Dressing VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Sesame Salad Dressing	3%	90%	7%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Sesame Salad Dressing	Baked Potato Flesh	Recommended Dietary Allowance
Energy	153% 4430kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	466% 452g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	194% 62g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1250% 20g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1365% 232g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	166% 216g	130g per day for Men 19-50 years
Sugars	115% 83.2g	23.4% 17g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	39.5% 15g	38g per day for Men 19-50 years
Protein	55.4% 31g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Sesame Salad Dressing	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	232% 3mg	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	0% 0μg	22.5% 90μg	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	142% 128mg	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	333% 50mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Salad Dressing	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	19% 190mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	239% 2.15mg	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	75% 6mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	NA	70% 1.6mg	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	53% 370mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	46% 1570mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	667% 10000mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	10.6% 392g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Salad Dressing VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Sesame Salad Dressing versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sesame Salad Dressing vs Baked Potato Flesh:

• 1 kilogram of Sesame Salad Dressing has 125 times more Vitamin E and 186.7 times more Vitamin K than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains more Vitamin B1, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Regular Sesame Seed Salad Dressing.
• 1 kilogram of Sesame Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin E and Vitamin K
• Both Regular Sesame Seed Salad Dressing as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sesame Salad Dressing vs Baked Potato Flesh:

• 1 kilogram of Sesame Salad Dressing has 1.7 times more Iron, 5.3 times more Selenium and 200 times more Sodium than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains more Copper, more Magnesium, 1.4 times more Phosphorus, 2.5 times more Potassium, 2.9 times more Zinc and 1.9 times more Water than Regular Sesame Seed Salad Dressing.
• 1 kilogram of Sesame Salad Dressing lack sufficient amounts of Copper, Magnesium and Zinc
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Regular Sesame Seed Salad Dressing as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sesame Salad Dressing has 4.8 times more Energy, 452 times more Fat, 238.5 times more Saturated Fat, 200 times more Omega 3, 725 times more Omega 6, 4.9 times more Sugars and 1.6 times more Protein than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.5 times more Carbohydrate and 1.5 times more Fiber than Regular Sesame Seed Salad Dressing.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6