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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Toasted Sesame Seed Kernels	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	38.8% 1125kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	41.7% 13.3g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	NA	1.6g per day for Men 19-50 years
Omega 6	241% 41g	NA	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	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	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	60% 33.7g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	199% 2.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.4% 10.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	47.6% 191μg	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	3.3% 0.5mg	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

	Toasted Sesame Seed Kernels	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	26% 260mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	193% 15.4mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	NA	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	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	219% 1536mg	NA	700mg per day for Men 19-50 years
Potassium	23.7% 806mg	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	5.16% 77.4mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	NA	11mg per day for Men 19-50 years
Water	0.27% 9.92g	3.65% 135g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Toasted 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 Toasted Sesame Seed Kernels vs Frozen Roasted Potatoes with Salt:

• Both Toasted Hulled Sesame Seed Kernels and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Toasted 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 Toasted Sesame Seed Kernels vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Toasted Sesame Seed Kernels have 8.7 times more Calcium and 15.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 7.6 times more Sodium than Toasted Hulled Sesame Seed Kernels.
• Both Toasted 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 Toasted Sesame Seed Kernels have 4.5 times more Energy, 26.5 times more Fat, 40.3 times more Saturated Fat, 6.5 times more Fiber and 7.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Toasted Sesame Seed Kernels and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per seven ounces.