Comparing Nutrients in 7 ounces Baked White Potatoes VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Baked White Potatoes	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	6.3% 183kcal	39.2% 1137kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	43% 14g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	32% 42g	35.8% 46.5g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	61.6% 23.4g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	63% 35g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	56% 8.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	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	19% 75.4μg	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	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	0.53% 0.079mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	193% 1935mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	16% 1.27mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	166% 697mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	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	21.3% 149mg	178% 1248mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	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	4.05% 150g	0.25% 9.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Whole Sesame Seeds:

• Baked Whole White Potatoes have 7.7 times more Vitamin B5, more Vitamin C and more Vitamin K than Dried Whole Sesame Seeds.
• While Dried Whole Sesame Seeds contain 16.5 times more Vitamin B1, 5.7 times more Vitamin B2, 3 times more Vitamin B3, 3.7 times more Vitamin B6, 2.6 times more Vitamin B9 and 6.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dried Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Whole Sesame Seeds:

• Baked Whole White Potatoes have 16.1 times more Water than Dried Whole Sesame Seeds.
• While Dried Whole Sesame Seeds contain 97.5 times more Calcium, 32.1 times more Copper, 22.7 times more Iron, 13 times more Magnesium, 13 times more Manganese, 8.4 times more Phosphorus, 68.8 times more Selenium and 22.1 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dried Whole Sesame Seeds have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 5.1 times more Sugars than Dried Whole Sesame Seeds.
• While Dried Whole Sesame Seeds contain 6.2 times more Energy, 331.1 times more Fat, 173.9 times more Saturated Fat, 25.1 times more Omega 3, 436.2 times more Omega 6, 5.6 times more Fiber and 8.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dried Whole Sesame Seeds have similar amounts of Carbohydrate per 7 oz.
• Both Baked Whole White Potatoes as well as Dried Whole Sesame Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.