Comparing Nutrients in 1 kilogram Sesame Seed Kernels VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Sesame Seed Kernels	Baked White Potatoes	Recommended Dietary Allowance
Energy	218% 6310kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	631% 612g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	283% 91g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	164% 2.63g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1484% 252g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	162% 211g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	21% 15.3g	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	0.97% 0.7g	4.97% 3.6g	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	% 1g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 3.1g	% 4g	g per day for Men 19-50 years
Fiber	305% 116g	55.3% 21g	38g per day for Men 19-50 years
Protein	365% 205g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Baked White Potatoes	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	583% 7mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	363% 58mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	162% 2.1mg	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	288% 1150μg	95% 380μg	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	140% 126mg	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	112% 17mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Baked White Potatoes	Recommended Dietary Allowance
Calcium	60% 600mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1556% 14mg	141% 1.27mg	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	795% 63.6mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	821% 3450mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	626% 14.4mg	82% 1.9mg	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	953% 6670mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	109% 3700mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	31.3% 470mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	612% 67.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1% 37.5g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sesame Seed Kernels vs Baked White Potatoes:

• Dried Hulled Sesame Seed Kernels have 14.6 times more Vitamin B1, 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 1.9 times more Vitamin B6, 3 times more Vitamin B9 and 42 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Vitamin B5, more Vitamin C and more Vitamin K than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sesame Seed Kernels vs Baked White Potatoes:

• Dried Hulled Sesame Seed Kernels have 6 times more Calcium, 11 times more Copper, 9.9 times more Iron, 12.8 times more Magnesium, 7.6 times more Manganese, 8.9 times more Phosphorus, 68.8 times more Selenium, 6.7 times more Sodium and 19.2 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Potassium and 20.1 times more Water than Dried Hulled Sesame Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Hulled Sesame Seed Kernels have 6.9 times more Energy, 408.1 times more Fat, 226.4 times more Saturated Fat, 17.5 times more Omega 3, 514.8 times more Omega 6, 5.5 times more Fiber and 9.7 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Carbohydrate and 3.2 times more Sugars than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.