Comparing Nutrients in 1 pound Baked Red Potatoes VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Baked Red Potatoes	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	13.6% 395kcal	89.6% 2599kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	99% 31.6g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	570% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	82% 106g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	1.88% 1.36g	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	2.75% 2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	141% 53.5g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	144% 80.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	276% 3.6mg	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	30.6% 122μg	110% 440μg	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	63.5% 57mg	0% 0mg	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	2.4% 0.36mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	4.1% 41mg	442% 4423mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	2057% 18.5mg	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	39.7% 3.18mg	825% 66mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	379% 1592mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	485% 11mg	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	46.7% 327mg	408% 2853mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	62.4% 2123mg	3400mg per day for Men 19-50 years
Selenium	NA	284% 156μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	320% 35mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.57% 21.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Whole Sesame Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Whole Sesame Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Whole Sesame Seeds:

• 1 pound of Baked Red Potatoes has 6.8 times more Vitamin B5, more Vitamin C and more Vitamin K than Whole Sesame Seeds.
• While 1 lb of Dried Whole Sesame Seeds contains 11 times more Vitamin B1, 4.9 times more Vitamin B2, 2.8 times more Vitamin B3, 3.7 times more Vitamin B6 and 3.6 times more Vitamin B9 than Baked Whole Red Potatoes.
• 1 pound of Whole Sesame Seeds have insufficient amounts of Vitamin B5, Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Dried Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Whole Sesame Seeds:

• 1 pound of Baked Red Potatoes has 16.3 times more Water than Whole Sesame Seeds.
• While 1 lb of Dried Whole Sesame Seeds contains 108.3 times more Calcium, 23.5 times more Copper, 20.8 times more Iron, 12.5 times more Magnesium, 14.2 times more Manganese, 8.7 times more Phosphorus and 19.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Whole Sesame Seeds contain similar levels of Potassium per one pound.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Whole Sesame Seeds contains 6.6 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, 6.6 times more Fiber and 7.7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Whole Sesame Seeds offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6