Comparing Nutrients in 1 kilogram Roasted Sesame Seeds VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Roasted Sesame Seeds	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	195% 5650kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	495% 480g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	210% 67.2g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	NA	1.6g per day for Men 19-50 years
Omega 6	1215% 207g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	198% 257g	201% 262g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	368% 140g	68.4% 26g	38g per day for Men 19-50 years
Protein	303% 170g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	669% 8.03mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	193% 2.5mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	286% 46mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	617% 8mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	989% 9890mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	2744% 24.7mg	NA	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	1845% 148mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	848% 3560mg	NA	420mg per day for Men 19-50 years
Manganese	1085% 25mg	NA	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	911% 6380mg	NA	700mg per day for Men 19-50 years
Potassium	140% 4750mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	651% 71.6mg	NA	11mg per day for Men 19-50 years
Water	0.89% 33g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sesame Seeds VS Frozen Roasted Potatoes with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Sesame Seeds vs Frozen Roasted Potatoes with Salt:

• Both Roasted Whole Sesame Seeds and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Roasted Whole Sesame Seeds as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sesame Seeds vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Roasted Sesame Seeds has 65.9 times more Calcium and 29.5 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 27.1 times more Sodium than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sesame Seeds has 4.4 times more Energy, 26.5 times more Fat, 40.3 times more Saturated Fat, 5.4 times more Fiber and 7.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Roasted Sesame Seeds and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per one kilogram.