Comparing Nutrients in 500 calories Baked Red Potatoes VS Tahini

Weight per 500 calories

• Baked Red Potatoes: 575g
• Tahini: 84g

Sesame Butter from Roasted Kernels have 6.8 times more energy per unit of mass than Baked Whole Red Potatoes, which is very high in comparison to other foods. Baked Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Tahini?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Tahini	11%	76%	13%

Macro Nutrients

	Baked Red Potatoes	Tahini	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	46.6% 45g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	19.8% 6.33g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	21.4% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	114% 19.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	13.7% 18g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	0.57% 0.41g	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	3.5% 2.53g	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	20.6% 7.8g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Tahini	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	0.28% 2.52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	85.4% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	28.6% 4.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	9.63% 0.13mg	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	38.8% 155μg	20.6% 82.4μg	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	80.5% 72.4mg	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	3.07% 0.46mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Tahini	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	35.8% 358mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	150% 1.35mg	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	50.3% 4.02mg	94% 7.52mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	53% 1.22mg	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	59% 414mg	88% 615mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	10.2% 348mg	3400mg per day for Men 19-50 years
Selenium	NA	52.6% 29μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	6.44% 97mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	35.3% 3.9mg	11mg per day for Men 19-50 years
Water	12% 441g	0.069% 2.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Tahini:

• Baked Whole Red Potatoes have 2 times more Vitamin B3, 3.4 times more Vitamin B5, 9.7 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 2.5 times more Vitamin B1 and 1.4 times more Vitamin B2 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Tahini:

• Baked Whole Red Potatoes have 2 times more Magnesium, 9 times more Potassium and 171.9 times more Water than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 6.9 times more Calcium, 1.4 times more Copper, 1.9 times more Iron, 1.5 times more Phosphorus, 1.4 times more Sodium and 1.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Sesame Butter from Roasted Kernels have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have 6.3 times more Carbohydrate, 20 times more Sugars and 1.3 times more Fiber than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 52.4 times more Fat, 27.5 times more Saturated Fat, 4 times more Omega 3 and 69 times more Omega 6 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Sesame Butter from Roasted Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Baked Whole Red Potatoes as well as Sesame Butter from Roasted Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.