Comparing Nutrients in 7 ounces Baked Red Potatoes VS Raw Tahini

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Raw Tahini	11%	78%	11%

Macro Nutrients

	Baked Red Potatoes	Raw Tahini	Recommended Dietary Allowance
Energy	5.95% 173kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	115% 112g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	NA	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Raw Tahini	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	262% 3.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	27.5% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	22.7% 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	13.4% 53.6μg	48.6% 194μg	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	27.8% 25mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Raw Tahini	Recommended Dietary Allowance
Calcium	1.8% 18mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	328% 2.95mg	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	17.4% 1.4mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	167% 701mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	126% 2.9mg	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	20.4% 143mg	224% 1568mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	189% 20.7mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.16% 5.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Raw Tahini:

• Baked Whole Red Potatoes have 1.4 times more Vitamin B6 and more Vitamin C than Sesame Butter from Hulled Raw Kernels.
• While Sesame Butter from Hulled Raw Kernels contain 22 times more Vitamin B1, 2.4 times more Vitamin B2, 3.5 times more Vitamin B3, 2 times more Vitamin B5 and 3.6 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Sesame Butter from Hulled Raw Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Raw Tahini:

• Baked Whole Red Potatoes have 25.6 times more Water than Sesame Butter from Hulled Raw Kernels.
• While Sesame Butter from Hulled Raw Kernels contain 15.7 times more Calcium, 8.6 times more Copper, 9.1 times more Iron, 12.6 times more Magnesium, 8.4 times more Manganese, 11 times more Phosphorus and 26.1 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Sesame Butter from Hulled Raw Kernels have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sesame Butter from Hulled Raw Kernels contain 7 times more Energy, 376.3 times more Fat, 197.6 times more Saturated Fat, 28.5 times more Omega 3, 495.6 times more Omega 6, 5.2 times more Fiber and 7.8 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Sesame Butter from Hulled Raw Kernels have similar amounts of Carbohydrate per 7 oz.
• Both Baked Whole Red Potatoes as well as Sesame Butter from Hulled Raw Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.