Comparing Nutrients in 7 ounces Baked Red Potatoes VS Toasted Sesame Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Toasted Sesame Seeds with Salt	11%	72%	17%

Macro Nutrients

	Baked Red Potatoes	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Energy	5.95% 173kcal	38.8% 1125kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	41.7% 13.3g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	1.3% 0.95g	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	88.3% 33.5g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Toasted Sesame Seeds with Salt	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	199% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	67.4% 10.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	22.3% 0.29mg	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	47.6% 191μg	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	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	321% 2.9mg	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	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	123% 2.83mg	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	219% 1536mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	23.7% 806mg	3400mg per day for Men 19-50 years
Selenium	NA	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	77.8% 1167mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.27% 9.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Toasted Sesame Seeds with Salt:

• Baked Whole Red Potatoes have 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 16.7 times more Vitamin B1, 9.3 times more Vitamin B2, 3.4 times more Vitamin B3, 2 times more Vitamin B5, 3.6 times more Vitamin B9 and 3.1 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Toasted Sesame Seeds with Salt:

• Baked Whole Red Potatoes have 1.3 times more Potassium and 15.3 times more Water than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 14.6 times more Calcium, 8.4 times more Copper, 11.1 times more Iron, 12.4 times more Magnesium, 8.2 times more Manganese, 10.8 times more Phosphorus, 49 times more Sodium and 25.6 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole Red Potatoes have 3 times more Sugars than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 6.5 times more Energy, 320 times more Fat, 168.1 times more Saturated Fat, 24.2 times more Omega 3, 421.5 times more Omega 6, 1.3 times more Carbohydrate, 9.4 times more Fiber and 7.4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.