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

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Whole Sesame Seeds	Baked White Potatoes	Recommended Dietary Allowance
Energy	198% 5730kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	512% 497g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	217% 69.6g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	235% 3.76g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1257% 214g	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	180% 235g	162% 211g	130g per day for Men 19-50 years
Sugars	4.14% 3g	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	NA	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	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	311% 118g	55.3% 21g	38g per day for Men 19-50 years
Protein	317% 177g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	659% 7.9mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	608% 7.9mg	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	243% 970μg	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	16.7% 2.5mg	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

	Whole Sesame Seeds	Baked White Potatoes	Recommended Dietary Allowance
Calcium	975% 9750mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	4536% 41mg	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	1819% 146mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	836% 3510mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	899% 6290mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	138% 4680mg	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	7.33% 110mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	705% 77.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.27% 47g	20.4% 754g	3700g per day for Men 19-50 years

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

• Dried Whole Sesame Seeds have 16.5 times more Vitamin B1, 5.7 times more Vitamin B2, 3 times more Vitamin B3, 3.7 times more Vitamin B6, 2.6 times more Vitamin B9 and 6.3 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 7.7 times more Vitamin B5, more Vitamin C and more Vitamin K than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds 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 Whole Sesame Seeds vs Baked White Potatoes:

• Dried Whole Sesame Seeds have 97.5 times more Calcium, 32.1 times more Copper, 22.7 times more Iron, 13 times more Magnesium, 13 times more Manganese, 8.4 times more Phosphorus, 68.8 times more Selenium and 22.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 16.1 times more Water than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Baked Whole White Potatoes have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Whole Sesame Seeds have 6.2 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, 5.6 times more Fiber and 8.4 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.1 times more Sugars than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Baked Whole White Potatoes have similar amounts of Carbohydrate per 1 kg.
• Both Dried Whole Sesame Seeds as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.