Comparing Nutrients in 100 grams Whole Sesame Seeds VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Whole Sesame Seeds	Baked Red Potatoes	Recommended Dietary Allowance
Energy	19.8% 573kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	51.2% 49.7g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.96g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	15% 19.6g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	1.97% 1.43g	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	0.61% 0.44g	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	% 0.55g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	31% 12g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	31.7% 17.7g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1% 0.05mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	16.3% 0.21mg	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	24.3% 97μg	6.75% 27μg	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	14% 12.6mg	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	1.67% 0.25mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	98% 975mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	454% 4.1mg	19.3% 0.17mg	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	182% 14.6mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	83.6% 351mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	7.52% 0.17mg	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	90% 629mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.75mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Whole Sesame Seeds vs Baked Red Potatoes:

• Dried Whole Sesame Seeds have 11 times more Vitamin B1, 4.9 times more Vitamin B2, 2.8 times more Vitamin B3, 3.7 times more Vitamin B6, 3.6 times more Vitamin B9 and 3.1 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6.8 times more Vitamin B5, more Vitamin C and more Vitamin K than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Whole Sesame Seeds vs Baked Red Potatoes:

• Dried Whole Sesame Seeds have 108.3 times more Calcium, 23.5 times more Copper, 20.8 times more Iron, 12.5 times more Magnesium, 14.2 times more Manganese, 8.7 times more Phosphorus and 19.4 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 16.3 times more Water than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Baked Whole Red Potatoes have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Whole Sesame Seeds have 6.6 times more Energy, 331.1 times more Fat, 173.9 times more Saturated Fat, 25.1 times more Omega 3, 436.2 times more Omega 6, 6.6 times more Fiber and 7.7 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.8 times more Sugars than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Baked Whole Red Potatoes have similar amounts of Carbohydrate per 100 g.
• Both Dried Whole Sesame Seeds as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.