Comparing Nutrients in 7 ounces Sesame Seed Kernels VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Sesame Seed Kernels	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	43% 1252kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	NA	1.6g per day for Men 19-50 years
Omega 6	294% 50g	NA	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	40% 52g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	72.5% 40.6g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	12% 119mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	NA	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	NA	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	121% 13.4mg	NA	11mg per day for Men 19-50 years
Water	0.2% 7.44g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Seed Kernels VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Sesame Seed Kernels versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sesame Seed Kernels vs Frozen Roasted Potatoes with Salt:

• Both Dried Hulled Sesame Seed Kernels and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Dried Hulled Sesame Seed Kernels as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Sesame Seed Kernels vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Sesame Seed Kernels have 4 times more Calcium and 12.7 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 6.3 times more Sodium than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sesame Seed Kernels have 5 times more Energy, 33.8 times more Fat, 54.2 times more Saturated Fat, 4.5 times more Fiber and 9.2 times more Protein than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.2 times more Carbohydrate than Dried Hulled Sesame Seed Kernels.