Comparing Nutrients in 1 kilogram Raw Whole Tahini VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Raw Whole Tahini	12%	71%	17%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Raw Whole Tahini	Baked Potato Skin	Recommended Dietary Allowance
Energy	197% 5700kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	495% 480g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	210% 67.2g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1215% 207g	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	201% 262g	354% 461g	130g per day for Men 19-50 years
Sugars	NA	19.3% 14g	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	245% 93g	208% 79g	38g per day for Men 19-50 years
Protein	318% 178g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Raw Whole Tahini	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1069% 13mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	392% 5.1mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	370% 59.3mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	472% 6.14mg	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	245% 980μg	55% 220μg	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	150% 135mg	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	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Whole Tahini	Baked Potato Skin	Recommended Dietary Allowance
Calcium	420% 4200mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	1798% 16mg	908% 8.17mg	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	314% 25mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	268% 6.16mg	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	1074% 7520mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	122% 4140mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	49.3% 740mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	422% 46.4mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.81% 30g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Whole Tahini VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Whole Tahini versus 1 kg of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Raw Whole Tahini vs Baked Potato Skin:

• 1 kilogram of Raw Whole Tahini has 10.5 times more Vitamin B1, 4.8 times more Vitamin B2, 1.9 times more Vitamin B3 and 4.5 times more Vitamin B9 than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 4.1 times more Vitamin B6 and more Vitamin C than Raw Whole Tahini.
• Both Raw Whole Tahini and Baked Potato Skin provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Raw Whole Tahini have insufficient amounts of Vitamin C
• Both Raw Whole Tahini as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Whole Tahini vs Baked Potato Skin:

• 1 kilogram of Raw Whole Tahini has 12.4 times more Calcium, 2 times more Copper, 2.2 times more Magnesium, 2.4 times more Manganese, 7.4 times more Phosphorus, 3.5 times more Sodium and 9.5 times more Zinc than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.8 times more Iron and 1.4 times more Potassium than Raw Whole Tahini.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Whole Tahini has 2.9 times more Energy, 480 times more Fat, 258.5 times more Saturated Fat, 36.3 times more Omega 3, 645.4 times more Omega 6 and 4.2 times more Protein than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.8 times more Carbohydrate than Raw Whole Tahini.
• Both Raw Whole Tahini and Baked Potato Skin offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6