Comparing Nutrients in 500 calories Roasted Sesame SeedsVS Baked Red Potatoes

Weight per 500 calories

Roasted Sesame Seeds

88.5g

Baked Red Potatoes

575g

Roasted Sesame Seeds have 6.5 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Roasted Sesame Seeds or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Roasted Sesame Seeds

11%

72%

17%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Roasted Sesame Seedsvs Baked Red Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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43.8%42.5g

Fat

0.89%0.86g

42.5 gvs0.86 g

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

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18.6%5.95g

Saturated Fat

0.72%0.23g

5.95 gvs0.23 g

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

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20%0.32g

Omega 3

5.4%0.086g

0.32 gvs0.086 g

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

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108%18.3g

Omega 6

1.66%0.28g

18.3 gvs0.28 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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17.5%22.8g

Carbohydrate

86.6%113g

22.8 gvs113 g

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

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Sugars

11.3%8.2g

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

NA gvs8.2 g

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

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Fructose

3.5%2.53g

≤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 gvs2.53 g

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

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Glucose

%3.16g

NA gvs3.16 g

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

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Sucrose

%2.6g

NA gvs2.6 g

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

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32.6%12.4g

Fiber

27.2%10.3g

12.4 gvs10.3 g

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

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27%15g

Protein

23.6%13.2g

15 gvs13.2 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Sesame Seedsvs Baked Red Potatoes

0%0μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

0 μgvs5.75 μg

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

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59.2%0.71mg

Vitamin B1

34.5%0.41mg

Thiamine

0.71 mgvs0.41 mg

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

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17%0.22mg

Vitamin B2

22%0.29mg

Riboflavin

0.22 mgvs0.29 mg

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

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25.3%4.05mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

4.05 mgvs9.17 mg

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

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0.9%0.045mg

Vitamin B5

39%1.96mg

Pantothenic acid

0.045 mgvs1.96 mg

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

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54.6%0.71mg

Vitamin B6

94%1.2mg

Pyridoxine

0.71 mgvs1.2 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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21.7%86.7μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

86.7 μgvs155 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

80.5%72.4mg

Ascorbic acid

0 mgvs72.4 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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Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

NA mgvs0.46 mg

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

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Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

NA μgvs16 μg

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

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Minerals

Roasted Sesame Seedsvs Baked Red Potatoes

87.5%875mg

Calcium

5.17%51.7mg

875 mgvs51.7 mg

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

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243%2.2mg

Copper

111%1mg

2.2 mgvs1 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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163%13mg

Iron

50.3%4.02mg

13 mgvs4.02 mg

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

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75%315mg

Magnesium

38.3%161mg

315 mgvs161 mg

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

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96%2.2mg

Manganese

43.2%0.99mg

2.2 mgvs0.99 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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80.7%565mg

Phosphorus

59%414mg

565 mgvs414 mg

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

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12.4%420mg

Potassium

92%3132mg

420 mgvs3132 mg

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

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55.3%30.4μg

Selenium

30.4 μgvsNA μg

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

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0.65%9.73mg

Sodium

4.6%69mg

9.73 mgvs69 mg

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

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57.6%6.34mg

Zinc

21%2.3mg

6.34 mgvs2.3 mg

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

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0.079%2.92g

Water

12%441g

2.92 gvs441 g

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

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Lets compare vitamin content per 500 calories of Roasted Sesame Seeds vs Baked Red Potatoes:

Roasted Whole Sesame Seeds have 1.7 times more Vitamin B1 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Vitamin B2, 2.3 times more Vitamin B3, 43.4 times more Vitamin B5, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Roasted Whole Sesame Seeds.
Both Roasted Whole Sesame Seeds as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sesame Seeds vs Baked Red Potatoes:

Roasted Whole Sesame Seeds have 16.9 times more Calcium, 2.2 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus and 2.8 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 7.5 times more Potassium and 150.9 times more Water than Roasted Whole Sesame Seeds.

Comparison of macro-nutrients per 500 calories:

Roasted Whole Sesame Seeds have 49.3 times more Fat, 25.9 times more Saturated Fat, 3.7 times more Omega 3 and 64.9 times more Omega 6 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 4.9 times more Carbohydrate than Roasted Whole Sesame Seeds.
Both Roasted Whole Sesame Seeds and Baked Whole Red Potatoes have similar amounts of Energy, Fiber and Protein per 500 kcal.
Both Roasted Whole Sesame Seeds as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Sesame SeedsVS Toasted Sesame Seed KernelsBaked Red PotatoesVS Toasted Sesame Seed KernelsRoasted Sesame SeedsVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Roasted Sesame SeedsVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Sesame Seeds or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: