Comparing Nutrients in 100 calories Candies, sesame crunchVS Baked White Potatoes

Weight per 100 calories

Candies, sesame crunch

19.4g

Baked White Potatoes

109g

Candies, sesame crunch have 5.6 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 100 calories - Candies, sesame crunch or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Candies, sesame crunch

55%

37%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Candies, sesame crunchvs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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6.65%6.45g

Fat

0.17%0.16g

6.45 gvs0.16 g

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

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2.82%0.9g

Saturated Fat

0.14%0.043g

0.9 gvs0.043 g

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

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3.05%0.049g

Omega 3

1%0.016g

0.049 gvs0.016 g

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

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16.3%2.78g

Omega 6

0.31%0.053g

2.78 gvs0.053 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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7.5%9.75g

Carbohydrate

17.6%23g

9.75 gvs23 g

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

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8.33%6.04g

Sugars

2.3%1.66g

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

6.04 gvs1.66 g

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

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Fructose

0.54%0.39g

≤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 gvs0.39 g

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

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Glucose

%0.68g

NA gvs0.68 g

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

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Sucrose

%0.43g

NA gvs0.43 g

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

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3.93%1.5g

Fiber

6%2.3g

1.5 gvs2.3 g

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

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4%2.25g

Protein

4.08%2.3g

2.25 gvs2.3 g

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

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Vitamins

Candies, sesame crunchvs Baked White Potatoes

0%0μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

0 μgvs1.1 μg

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

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7.17%0.086mg

Vitamin B1

4.35%0.052mg

Thiamine

0.086 mgvs0.052 mg

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

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2.37%0.031mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.031 mgvs0.047 mg

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

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4.5%0.72mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

0.72 mgvs1.66 mg

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

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0.13%0.006mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.006 mgvs0.42 mg

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

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7.3%0.095mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.095 mgvs0.23 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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2.47%9.9μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

9.9 μgvs41.3 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

15.2%13.7mg

Ascorbic acid

0 mgvs13.7 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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0.21%0.031mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

0.031 mgvs0.043 mg

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

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0%0μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

0 μgvs2.93 μg

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

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Minerals

Candies, sesame crunchvs Baked White Potatoes

12.4%124mg

Calcium

1.1%11mg

124 mgvs11 mg

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

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20.5%0.18mg

Copper

15.3%0.14mg

0.18 mgvs0.14 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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10.3%0.83mg

Iron

8.7%0.7mg

0.83 mgvs0.7 mg

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

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11.6%48.6mg

Magnesium

7%29.3mg

48.6 mgvs29.3 mg

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

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13.6%0.31mg

Manganese

8.93%0.21mg

0.31 mgvs0.21 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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11.4%80mg

Phosphorus

11.6%81.5mg

80 mgvs81.5 mg

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

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1.75%59.5mg

Potassium

17.4%591mg

59.5 mgvs591 mg

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

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1.4%0.78μg

Selenium

0.99%0.54μg

0.78 μgvs0.54 μg

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

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2.16%32.4mg

Sodium

0.51%7.6mg

32.4 mgvs7.6 mg

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

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6.62%0.73mg

Zinc

3.46%0.38mg

0.73 mgvs0.38 mg

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

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0.012%0.43g

Water

2.2%82g

0.43 gvs82 g

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

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Lets compare vitamin content per 100 calories of Candies, sesame crunch vs Baked White Potatoes:

Candies, sesame crunch have 1.6 times more Vitamin B1 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 65.1 times more Vitamin B5, 2.4 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Candies, sesame crunch.
Both Candies, sesame crunch as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Candies, sesame crunch vs Baked White Potatoes:

Candies, sesame crunch have 11.4 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 1.5 times more Manganese, 1.4 times more Selenium, 4.3 times more Sodium and 1.9 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 9.9 times more Potassium and 192.3 times more Water than Candies, sesame crunch.
Both Candies, sesame crunch and Baked Whole White Potatoes have similar amounts of Iron and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Candies, sesame crunch have 39.6 times more Fat, 20.8 times more Saturated Fat, 3 times more Omega 3, 52.1 times more Omega 6 and 3.6 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.4 times more Carbohydrate and 1.5 times more Fiber than Candies, sesame crunch.
Both Candies, sesame crunch and Baked Whole White Potatoes have similar amounts of Energy and Protein per 100 kcal.
Both Candies, sesame crunch as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Candies, sesame crunchVS Chewing gumBaked White PotatoesVS Chewing gumCandies, sesame crunchVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Candies, sesame crunchVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Candies, sesame crunch or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: