Comparing Nutrients in 7 ounces Toasted Sesame Seed Kernels VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Toasted Sesame Seed Kernels	Baked Potato Skin	Recommended Dietary Allowance
Energy	38.8% 1125kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	41.7% 13.3g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	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	39.8% 51.7g	70.3% 91g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	3.83% 2.78g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	88.3% 33.5g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	60% 33.7g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	199% 2.4mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.4% 10.8mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	94% 1.2mg	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	47.6% 191μg	11% 43.7μg	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	29.8% 26.8mg	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	3.3% 0.5mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seed Kernels	Baked Potato Skin	Recommended Dietary Allowance
Calcium	26% 260mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	180% 1.62mg	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	193% 15.4mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	53% 1.22mg	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	219% 1536mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	23.7% 806mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	5.16% 77.4mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	2.54% 94g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Toasted Sesame Seed Kernels have 9.9 times more Vitamin B1, 4.4 times more Vitamin B2, 1.8 times more Vitamin B3 and 4.4 times more Vitamin B9 than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.3 times more Vitamin B5, 4.2 times more Vitamin B6 and more Vitamin C than Toasted Hulled Sesame Seed Kernels.
• 7 ounces of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin C
• Both Toasted Hulled Sesame Seed Kernels as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Toasted Sesame Seed Kernels have 3.9 times more Calcium, 1.8 times more Copper, 8 times more Magnesium, 2.3 times more Manganese, 7.7 times more Phosphorus, 49.1 times more Selenium, 1.9 times more Sodium and 20.9 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.4 times more Potassium than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Baked Potato Skin contain similar levels of Iron per seven ounces.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sesame Seed Kernels have 2.9 times more Energy, 480 times more Fat, 258.5 times more Saturated Fat, 36.3 times more Omega 3, 645.4 times more Omega 6, 2.1 times more Fiber and 4 times more Protein than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.8 times more Carbohydrate than Toasted Hulled Sesame Seed Kernels.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6