Comparing Nutrients in 300 calories Sesame Seed Kernels VS Baked Red Potatoes

Weight per 300 calories

• Sesame Seed Kernels: 47.5g
• Baked Red Potatoes: 345g

Sesame Seed Kernels have 7.3 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Sesame Seed Kernels or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Sesame Seed Kernels	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.3g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	70.6% 12g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.3% 5.58g	52% 67.6g	130g per day for Men 19-50 years
Sugars	0.31% 0.23g	6.8% 4.93g	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	0.046% 0.033g	2.1% 1.5g	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	% 0.048g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 1.55g	g per day for Men 19-50 years
Fiber	14.5% 5.5g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	17.4% 9.72g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.16% 1.43μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.7% 0.33mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.76mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	56.2% 0.73mg	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	13.7% 54.7μg	23.3% 93μg	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	48.3% 43.4mg	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	5.32% 0.8mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2.85% 28.5mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	66.7% 0.6mg	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	37.8% 3.02mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	26% 0.6mg	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	45.3% 317mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.3mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	0.048% 1.8g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sesame Seed Kernels vs Baked Red Potatoes:

• Dried Hulled Sesame Seed Kernels have 1.3 times more Vitamin B1 and 2.9 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4 times more Vitamin B2, 2 times more Vitamin B3, 8.5 times more Vitamin B5, 3.8 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sesame Seed Kernels vs Baked Red Potatoes:

• Dried Hulled Sesame Seed Kernels have 1.3 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus and 2.3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 10.7 times more Potassium and 148.3 times more Water than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Baked Whole Red Potatoes have similar amounts of Calcium, Copper and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Hulled Sesame Seed Kernels have 56.3 times more Fat, 31.2 times more Saturated Fat, 2.4 times more Omega 3, 71 times more Omega 6 and 1.2 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 12.1 times more Carbohydrate and 21.6 times more Sugars than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Baked Whole Red Potatoes have similar amounts of Energy and Fiber per 300 kcal.
• Both Dried Hulled Sesame Seed Kernels as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.