Comparing Nutrients in 7 ounces Potato Skin VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Potato Skin	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	3.97% 115kcal	39.2% 1137kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	43% 14g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	250% 42.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	35.8% 46.5g	130g per day for Men 19-50 years
Sugars	NA	0.82% 0.6g	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	13% 4.96g	61.6% 23.4g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	63% 35g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	56% 8.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	121% 1.57mg	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	8.43% 33.7μg	48% 192μg	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	25% 22.6mg	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	NA	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	193% 1935mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	900% 8.1mg	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	80.4% 6.43mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	166% 697mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	212% 4.9mg	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	10.8% 75.4mg	178% 1248mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	140% 15.4mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.25% 9.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Whole Sesame Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Whole Sesame Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Whole Sesame Seeds:

• 7 ounces of Potato Skin have 6 times more Vitamin B5 and more Vitamin C than Whole Sesame Seeds.
• While 7 oz of Dried Whole Sesame Seeds contain 37.7 times more Vitamin B1, 6.5 times more Vitamin B2, 4.4 times more Vitamin B3, 3.3 times more Vitamin B6 and 5.7 times more Vitamin B9 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Whole Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Potato Skin as well as Dried Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Whole Sesame Seeds:

• 7 ounces of Potato Skin have 17.8 times more Water than Whole Sesame Seeds.
• While 7 oz of Dried Whole Sesame Seeds contain 32.5 times more Calcium, 9.7 times more Copper, 4.5 times more Iron, 15.3 times more Magnesium, 4.1 times more Manganese, 16.6 times more Phosphorus, 114.7 times more Selenium and 22.1 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Whole Sesame Seeds contain similar levels of Potassium per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Whole Sesame Seeds contain 9.9 times more Energy, 496.7 times more Fat, 267.6 times more Saturated Fat, 37.6 times more Omega 3, 668 times more Omega 6, 1.9 times more Carbohydrate, 4.7 times more Fiber and 6.9 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Potato Skin VS Whole Sesame Seeds

What are the health benefits of Potato Skin compared to Whole Sesame Seeds?

Potato skins are a good source of fiber, potassium, and antioxidants, while whole sesame seeds are rich in healthy fats, protein, and minerals like calcium and iron. Both can be beneficial for overall health when included in a balanced vegan diet.

Can I lose weight easier by eating more Potato Skin or Whole Sesame Seeds?

Both potato skins and whole sesame seeds can be part of a healthy diet, but if your goal is weight loss, focusing on whole foods like potato skins may be more beneficial. Potato skins are high in fiber, which can help you feel full and satisfied, potentially leading to consuming fewer calories overall. Sesame seeds are nutrient-dense but also calorie-dense, so portion control is important when including them in your diet for weight loss. Ultimately, a balanced diet that includes a variety of whole plant foods will support your weight loss goals.

Should I eat more Potato Skin or more Whole Sesame Seeds to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of protein sources. Both potato skins and whole sesame seeds are good sources of protein, but whole sesame seeds contain more protein per serving compared to potato skins. Therefore, incorporating more whole sesame seeds into your diet may help support muscle growth and recovery. Additionally, be sure to include a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains to ensure you are meeting your protein needs for muscle building.

What is the environmental impact of producing Potato Skin compared to Whole Sesame Seeds?

Potato skins have a lower environmental impact compared to whole sesame seeds. Potatoes require less water, land, and resources to grow compared to sesame seeds. Additionally, potatoes have a higher yield per acre, making them a more sustainable option in terms of environmental impact.