Comparing Nutrients in 5 ounces Roasted Sesame Seeds VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Roasted Sesame Seeds	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	27.6% 801kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	NA	1.6g per day for Men 19-50 years
Omega 6	172% 29.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.5g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	1.35% 0.98g	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	52.2% 20g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	43% 24g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.4% 0.36mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.4% 1.14mg	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	34.7% 139μg	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	2.68% 2.4mg	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

	Roasted Sesame Seeds	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	140% 1402mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	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	262% 21mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	120% 505mg	NA	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	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	129% 904mg	NA	700mg per day for Men 19-50 years
Potassium	20% 673mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	NA	11mg per day for Men 19-50 years
Water	0.13% 4.68g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sesame Seeds VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sesame Seeds versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Sesame Seeds vs Frozen Roasted Potatoes with Salt:

• Both Roasted Whole Sesame Seeds and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Roasted Whole Sesame Seeds as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Roasted Sesame Seeds vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Roasted Sesame Seeds have 65.9 times more Calcium and 29.5 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 27.1 times more Sodium than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per five ounces.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sesame Seeds have 4.4 times more Energy, 26.5 times more Fat, 40.3 times more Saturated Fat, 5.4 times more Fiber and 7.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Roasted Sesame Seeds and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per five ounces.