Comparing Nutrients in 7 ounces Sesame Seed Kernels VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Sesame Seed Kernels	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	43% 1252kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	294% 50g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	0.57% 0.42g	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	0.19% 0.14g	0% 0g	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	% 0.2g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.62g	% 0.28g	g per day for Men 19-50 years
Fiber	60.6% 23g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	72.5% 40.6g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	30% 0.39mg	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	57% 228μg	15.4% 61.5μg	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	0% 0mg	17% 15.3mg	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	22.2% 3.33mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	12% 119mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	17% 0.15mg	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	158% 12.6mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	13.5% 0.31mg	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	189% 1324mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	121% 13.4mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.2% 7.44g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sesame Seed Kernels vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dried Hulled Sesame Seed Kernels have 6.6 times more Vitamin B1, 2.4 times more Vitamin B2, 2.7 times more Vitamin B3, 2 times more Vitamin B6, 3.7 times more Vitamin B9 and 16.8 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Vitamin B5, more Vitamin C and more Vitamin K than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sesame Seed Kernels vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dried Hulled Sesame Seed Kernels have 4.6 times more Calcium, 18.2 times more Copper, 10.3 times more Iron, 16.4 times more Magnesium, 9.2 times more Manganese, 8.2 times more Phosphorus, 68.8 times more Selenium and 19.8 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7.4 times more Sodium and 17.9 times more Water than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Hulled Sesame Seed Kernels have 4.3 times more Energy, 12.3 times more Fat, 7.2 times more Saturated Fat, 16.4 times more Omega 3, 99.3 times more Omega 6, 5.8 times more Fiber and 8.7 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Carbohydrate than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.