Comparing Nutrients in 7 ounces Sesame Seed Kernels VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Potato Skin	17%	1%	82%

Macro Nutrients

	Sesame Seed Kernels	Potato Skin	Recommended Dietary Allowance
Energy	43% 1252kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	294% 50g	0.37% 0.064g	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	19% 24.7g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	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	0.19% 0.14g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.62g	NA	g per day for Men 19-50 years
Fiber	60.6% 23g	13% 4.96g	38g per day for Men 19-50 years
Protein	72.5% 40.6g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Potato Skin	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Potato Skin	Recommended Dietary Allowance
Calcium	12% 119mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	121% 13.4mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.2% 7.44g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Seed Kernels VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Sesame Seed Kernels versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sesame Seed Kernels vs Potato Skin:

• 7 ounces of Sesame Seed Kernels have 33.3 times more Vitamin B1, 2.4 times more Vitamin B2, 5.6 times more Vitamin B3, 1.7 times more Vitamin B6 and 6.8 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain more Vitamin C than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Potato Skin provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Sesame Seed Kernels have insufficient amounts of Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Dried Hulled Sesame Seed Kernels as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sesame Seed Kernels vs Potato Skin:

• 7 ounces of Sesame Seed Kernels have 2 times more Calcium, 3.3 times more Copper, 2 times more Iron, 15 times more Magnesium, 2.4 times more Manganese, 17.6 times more Phosphorus, 114.7 times more Selenium, 4.7 times more Sodium and 19.2 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 22.2 times more Water than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Potato Skin contain similar levels of Potassium per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sesame Seed Kernels have 10.9 times more Energy, 612.1 times more Fat, 348.3 times more Saturated Fat, 26.3 times more Omega 3, 788.3 times more Omega 6, 4.6 times more Fiber and 8 times more Protein than Potato Skin.
• Both Sesame Seed Kernels and Potato Skin offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6