Comparing Nutrients in 500 calories Sesame Flour VS Baked Potato Flesh

Weight per 500 calories

• Sesame Flour: 95g
• Baked Potato Flesh: 538g

Sesame Flour has 5.7 times more energy per 100g than Baked Potato Flesh. It has very high energy density when compared to other foods. Baked Potatoes Flesh no Salt having average energy density.

Discover which food has more nutrients per 500 calories - Sesame Flour or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Sesame Flour	22%	59%	19%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Sesame Flour	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	36.4% 35.3g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.94g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	89.3% 15g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.3g	89% 116g	130g per day for Men 19-50 years
Sugars	NA	12.6% 9.14g	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	NA	21.2% 8.06g	38g per day for Men 19-50 years
Protein	52.2% 29.3g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Sesame Flour	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.32% 2.85μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	213% 2.55mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.4% 12.7mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.7% 2.8mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	124% 1.6mg	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	7.37% 29.5μg	12% 48.4μg	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	0% 0mg	76.5% 69mg	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	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Flour	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	15% 151mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	161% 1.44mg	128% 1.16mg	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	180% 14.4mg	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	81.7% 343mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	37.6% 0.87mg	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	110% 767mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	12% 402mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	NA	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.6% 39mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.023% 0.86g	11% 405g	3700g per day for Men 19-50 years

Sesame Flour VS Baked Potato Flesh Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sesame Flour or Baked Potato Flesh?

Lets compare vitamin content per 500 calories of Sesame Flour vs Baked Potato Flesh:

• 500 calories of Sesame Flour have 4.5 times more Vitamin B1, 2.4 times more Vitamin B2 and 1.7 times more Vitamin B3 than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 11.2 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than High fat Sesame Flour.
• Both Sesame Flour and Baked Potato Flesh provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Sesame Flour have insufficient amounts of Vitamin B9 and Vitamin C
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both High fat Sesame Flour as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sesame Flour vs Baked Potato Flesh:

• 500 calories of Sesame Flour have 5.6 times more Calcium, 1.2 times more Copper, 7.7 times more Iron, 2.6 times more Magnesium, 1.6 times more Manganese, 2.9 times more Phosphorus and 6.5 times more Zinc than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 5.2 times more Potassium and 474 times more Water than High fat Sesame Flour.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sesame Flour have 65.6 times more Fat, 35.3 times more Saturated Fat, 5 times more Omega 3, 88.2 times more Omega 6 and 2.8 times more Protein than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 4.6 times more Carbohydrate than High fat Sesame Flour.
• Both Sesame Flour and Baked Potato Flesh offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6