Comparing Nutrients in 500 calories Sesame Flour VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Sesame Flour: 95g
• Frozen Roasted Potatoes with Salt: 394g

Sesame Flour has 4.1 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has very high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Which food has more nutrients per 500 calories - Sesame Flour or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Sesame Flour	22%	59%	19%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Sesame Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	36.4% 35.3g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.94g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	89.3% 15g	NA	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	79% 103g	130g per day for Men 19-50 years
Sugars	NA	3.75% 2.7g	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	27% 10.2g	38g per day for Men 19-50 years
Protein	52.2% 29.3g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Sesame Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.32% 2.85μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	213% 2.55mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.4% 12.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.7% 2.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Sesame Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	15% 151mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	161% 1.44mg	NA	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	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	81.7% 343mg	NA	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	12% 402mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.6% 39mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	NA	11mg per day for Men 19-50 years
Water	0.023% 0.86g	7.24% 268g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sesame Flour vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than High fat Sesame Flour.

Comparing minerals per 500 calories for Sesame Flour vs Frozen Roasted Potatoes with Salt:

• High fat Sesame Flour has 2.6 times more Calcium and 7.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 4.4 times more Potassium, 30.1 times more Sodium and 313.3 times more Water than High fat Sesame Flour.

Comparison of macro-nutrients per 500 calories:

• High fat Sesame Flour has 4.9 times more Fat, 7.5 times more Saturated Fat and 3.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 4.1 times more Carbohydrate than High fat Sesame Flour.
• Both High fat Sesame Flour and Frozen Roasted Potatoes with Salt have similar amounts of Energy per 500 kcal.
• Both High fat Sesame Flour as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.