Comparing Nutrients in 5 ounces Sesame Seed Kernels VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Sesame Seed Kernels	Baked White Potatoes	Recommended Dietary Allowance
Energy	31% 894kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	89.4% 86.8g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	40% 13g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	210% 35.8g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	23% 30g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	3% 2.17g	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	0.14% 0.099g	0.7% 0.51g	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	% 0.14g	% 0.89g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 0.57g	g per day for Men 19-50 years
Fiber	43.3% 16.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	51.8% 29g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.6% 0.99mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.22mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.22% 0.41mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	23% 0.3mg	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	40.8% 163μg	13.5% 54μg	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	20% 18mg	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	16% 2.4mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Baked White Potatoes	Recommended Dietary Allowance
Calcium	8.5% 85mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	20% 0.18mg	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	113% 9mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	116% 489mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	11.6% 0.27mg	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	135% 945mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	86.7% 9.54mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.14% 5.3g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sesame Seed Kernels vs Baked White Potatoes:

• Dried Hulled Sesame Seed Kernels have 14.6 times more Vitamin B1, 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 1.9 times more Vitamin B6, 3 times more Vitamin B9 and 42 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Vitamin B5, more Vitamin C and more Vitamin K than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sesame Seed Kernels vs Baked White Potatoes:

• Dried Hulled Sesame Seed Kernels have 6 times more Calcium, 11 times more Copper, 9.9 times more Iron, 12.8 times more Magnesium, 7.6 times more Manganese, 8.9 times more Phosphorus, 68.8 times more Selenium, 6.7 times more Sodium and 19.2 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Potassium and 20.1 times more Water than Dried Hulled Sesame Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Hulled Sesame Seed Kernels have 6.9 times more Energy, 408.1 times more Fat, 226.4 times more Saturated Fat, 17.5 times more Omega 3, 514.8 times more Omega 6, 5.5 times more Fiber and 9.7 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Carbohydrate and 3.2 times more Sugars than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.