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Comparing Nutrients in 7 ounces Sesame FlourVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Sesame Flour
22%
59%
19%
Baked White Potatoes
9%
1%
90%
7 oz ▼

Macro Nutrients

36%1044kcal
Energy
6.3%183kcal
1044 kcalvs183 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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76%73.6g
Fat
0.31%0.3g
73.6 gvs0.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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32.2%10.3g
Saturated Fat
0.25%0.079g
10.3 gvs0.079 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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35%0.56g
Omega 3
1.86%0.03g
0.56 gvs0.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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186%31.7g
Omega 6
0.57%0.097g
31.7 gvs0.097 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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40.6%53g
Carbohydrate
32%42g
53 gvs42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
4.2%3.04g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs3.04 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.99%0.71g
≤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]
NA gvs0.71 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.25g
NA gvs1.25 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.79g
NA gvs0.79 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
11%4.17g
NA gvs4.17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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109%61g
Protein
7.44%4.17g
61 gvs4.17 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.66%5.95μg
Vitamin A
0.22%2μg
RAE, retinol activity equivalents
5.95 μgvs2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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444%5.33mg
Vitamin B1
7.94%0.095mg
Thiamine
5.33 mgvs0.095 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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43.7%0.57mg
Vitamin B2
6.56%0.085mg
Riboflavin
0.57 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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166%26.5mg
Vitamin B3
19%3.03mg
Niacin, nicotinic acid, niacinamide
26.5 mgvs3.03 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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116%5.8mg
Vitamin B5
15.2%0.76mg
Pantothenic acid
5.8 mgvs0.76 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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23.2%0.3mg
Vitamin B6
32.2%0.42mg
Pyridoxine
0.3 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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15.4%61.5μg
Vitamin B9
19%75.4μg
Folates and Folic Acid
61.5 μgvs75.4 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
27.8%25mg
Ascorbic acid
0 mgvs25 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
0.53%0.079mg
Tocopherols and Tocotrienols
NA mgvs0.079 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
4.47%5.36μg
Phytomenadione or phylloquinone
NA μgvs5.36 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

31.6%316mg
Calcium
2%20mg
316 mgvs20 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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335%3mg
Copper
28%0.25mg
3 mgvs0.25 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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376%30mg
Iron
16%1.27mg
30 mgvs1.27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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171%716mg
Magnesium
12.8%53.6mg
716 mgvs53.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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128%2.95mg
Manganese
16.3%0.38mg
2.95 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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229%1601mg
Phosphorus
21.3%149mg
1601 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24.7%839mg
Potassium
31.8%1080mg
839 mgvs1080 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
1.8%0.99μg
NA μgvs0.99 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.42%81.4mg
Sodium
0.93%14mg
81.4 mgvs14 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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192%21mg
Zinc
6.3%0.69mg
21 mgvs0.69 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.048%1.8g
Water
4.05%150g
1.8 gvs150 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Sesame Flour vs Baked White Potatoes:
Comparing minerals per 7 ounces for Sesame Flour vs Baked White Potatoes:
Comparison of macro-nutrients per 7 ounces:



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