Comparing Nutrients in 300 calories TahiniVS Baked White Potatoes

Weight per 300 calories

Tahini

50.4g

Baked White Potatoes

326g

Tahini has 6.5 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Tahini or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Tahini

11%

76%

13%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Tahinivs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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28%27g

Fat

0.5%0.49g

27 gvs0.49 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12%3.8g

Saturated Fat

0.41%0.13g

3.8 gvs0.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13%0.21g

Omega 3

3.06%0.049g

0.21 gvs0.049 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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68.6%11.7g

Omega 6

0.94%0.16g

11.7 gvs0.16 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.2%10.7g

Carbohydrate

53%68.7g

10.7 gvs68.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.34%0.25g

Sugars

6.9%5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.25 gvs5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

1.6%1.17g

≤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]

NA gvs1.17 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%2.05g

NA gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.3g

NA gvs1.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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12.3%4.7g

Fiber

18%6.85g

4.7 gvs6.85 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15.3%8.57g

Protein

12.2%6.85g

8.57 gvs6.85 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Tahinivs Baked White Potatoes

0.17%1.5μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

1.5 μgvs3.26 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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51.3%0.62mg

Vitamin B1

13%0.16mg

Thiamine

0.62 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.3%0.24mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.24 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17%2.75mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

2.75 mgvs5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7%0.35mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.35 mgvs1.25 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.78%0.075mg

Vitamin B6

53%0.69mg

Pyridoxine

0.075 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12.4%49.4μg

Vitamin B9

31%124μg

Folates and Folic Acid

49.4 μgvs124 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

45.7%41mg

Ascorbic acid

0 mgvs41 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.84%0.13mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.13 mgvs0.13 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

0 μgvs8.8 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tahinivs Baked White Potatoes

21.5%215mg

Calcium

3.26%32.6mg

215 mgvs32.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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90%0.81mg

Copper

46%0.41mg

0.81 mgvs0.41 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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56.4%4.5mg

Iron

26%2.1mg

4.5 mgvs2.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.4%48mg

Magnesium

21%88mg

48 mgvs88 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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32%0.73mg

Manganese

26.8%0.62mg

0.73 mgvs0.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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52.7%369mg

Phosphorus

35%245mg

369 mgvs245 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.14%209mg

Potassium

52%1774mg

209 mgvs1774 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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31.5%17.3μg

Selenium

2.96%1.63μg

17.3 μgvs1.63 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.87%58mg

Sodium

1.52%23mg

58 mgvs23 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21%2.33mg

Zinc

10.4%1.14mg

2.33 mgvs1.14 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.042%1.54g

Water

6.65%246g

1.54 gvs246 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Tahini vs Baked White Potatoes:

Sesame Butter from Roasted Kernels have 3.9 times more Vitamin B1 and 1.7 times more Vitamin B2 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.8 times more Vitamin B3, 3.6 times more Vitamin B5, 9.2 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Sesame Butter from Roasted Kernels.
Both Sesame Butter from Roasted Kernels as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Tahini vs Baked White Potatoes:

Sesame Butter from Roasted Kernels have 6.6 times more Calcium, 2 times more Copper, 2.2 times more Iron, 1.5 times more Phosphorus, 10.6 times more Selenium, 2.5 times more Sodium and 2 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.8 times more Magnesium, 8.5 times more Potassium and 159.9 times more Water than Sesame Butter from Roasted Kernels.
Both Sesame Butter from Roasted Kernels and Baked Whole White Potatoes have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Sesame Butter from Roasted Kernels have 55.4 times more Fat, 29.1 times more Saturated Fat, 4.2 times more Omega 3, 73 times more Omega 6 and 1.3 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 6.4 times more Carbohydrate, 20.2 times more Sugars and 1.5 times more Fiber than Sesame Butter from Roasted Kernels.
Both Sesame Butter from Roasted Kernels and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
Both Sesame Butter from Roasted Kernels as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

TahiniVS Roasted European ChestnutsBaked White PotatoesVS Roasted European ChestnutsTahiniVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories TahiniVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Tahini or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: