Comparing Nutrients in 1 kilogram Whole Sesame Seeds VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Whole Sesame Seeds	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	198% 5730kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	512% 497g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	217% 69.6g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	235% 3.76g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1257% 214g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 235g	184% 240g	130g per day for Men 19-50 years
Sugars	4.14% 3g	2.9% 2.1g	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	0% 0g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	311% 118g	52.6% 20g	38g per day for Men 19-50 years
Protein	317% 177g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	659% 7.9mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	608% 7.9mg	151% 1.96mg	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	243% 970μg	77.5% 310μg	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	85.6% 77mg	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	16.7% 2.5mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	975% 9750mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	4536% 41mg	85.6% 0.77mg	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	1819% 146mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	836% 3510mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	68.3% 1.57mg	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	899% 6290mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	138% 4680mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	705% 77.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.27% 47g	18% 671g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sesame Seeds VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Sesame Seeds versus 1 kg of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Whole Sesame Seeds vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Whole Sesame Seeds has 7.5 times more Vitamin B1, 6.7 times more Vitamin B2, 2.1 times more Vitamin B3, 4 times more Vitamin B6 and 3.1 times more Vitamin B9 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 9 times more Vitamin B5 and more Vitamin C than Dried Whole Sesame Seeds.
• 1 kilogram of Whole Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin C
• Both Dried Whole Sesame Seeds as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Whole Sesame Seeds vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Whole Sesame Seeds has 75 times more Calcium, 53 times more Copper, 23.5 times more Iron, 16.7 times more Magnesium, 15.7 times more Manganese, 7.8 times more Phosphorus, 1.2 times more Potassium, 68.8 times more Selenium and 22.8 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 31.7 times more Sodium than Dried Whole Sesame Seeds.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Sesame Seeds has 3.9 times more Energy, 10 times more Fat, 5.6 times more Saturated Fat, 23.5 times more Omega 3, 84.2 times more Omega 6, 5.9 times more Fiber and 7.6 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Whole Sesame Seeds and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6