Comparing Nutrients in 1 pound Roasted Sesame Seeds VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Potato Skin	17%	1%	82%

Macro Nutrients

	Roasted Sesame Seeds	Potato Skin	Recommended Dietary Allowance
Energy	88.4% 2563kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	224% 218g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	95% 30.5g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	103% 1.65g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	551% 94g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	167% 63.5g	30% 11.3g	38g per day for Men 19-50 years
Protein	137% 77g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	304% 3.64mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.6% 1.14mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	280% 3.64mg	83.4% 1.1mg	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	111% 445μg	19.3% 77μg	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	57.5% 51.7mg	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	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	Potato Skin	Recommended Dietary Allowance
Calcium	449% 4486mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	1245% 11.2mg	213% 1.9mg	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	837% 67mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	384% 1615mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	492% 11.3mg	119% 2.73mg	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	413% 2894mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	295% 32.5mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.4% 15g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sesame Seeds VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sesame Seeds versus 1 lb of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Sesame Seeds vs Potato Skin:

• 1 pound of Roasted Sesame Seeds has 38.2 times more Vitamin B1, 6.6 times more Vitamin B2, 4.4 times more Vitamin B3, 3.4 times more Vitamin B6 and 5.8 times more Vitamin B9 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 5.9 times more Vitamin B5 and more Vitamin C than Roasted Whole Sesame Seeds.
• 1 pound of Roasted Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin C
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Roasted Whole Sesame Seeds as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sesame Seeds vs Potato Skin:

• 1 pound of Roasted Sesame Seeds has 33 times more Calcium, 5.8 times more Copper, 4.6 times more Iron, 15.5 times more Magnesium, 4.1 times more Manganese, 16.8 times more Phosphorus, 114.7 times more Selenium and 20.5 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 25.2 times more Water than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Potato Skin contain similar levels of Potassium per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sesame Seeds has 9.7 times more Energy, 480 times more Fat, 258.5 times more Saturated Fat, 36.3 times more Omega 3, 645.4 times more Omega 6, 2.1 times more Carbohydrate, 5.6 times more Fiber and 6.6 times more Protein than Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6