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Comparing Nutrients in 100 calories Roasted Sesame SeedsVS Baked White Potatoes

Weight per 100 calories

Roasted Sesame Seeds
17.7g
Baked White Potatoes
109g

Roasted Sesame Seeds have 6.1 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 - Roasted Sesame Seeds or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Roasted Sesame Seeds
11%
72%
17%
Baked White Potatoes
9%
1%
90%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
8.76%8.5g
Fat
0.17%0.16g
8.5 gvs0.16 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
3.7%1.2g
Saturated Fat
0.14%0.043g
1.2 gvs0.043 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4%0.064g
Omega 3
1%0.016g
0.064 gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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21.5%3.66g
Omega 6
0.31%0.053g
3.66 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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3.5%4.56g
Carbohydrate
17.6%23g
4.56 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
NA
Sugars
2.3%1.66g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs1.66 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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 .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%0.68g
NA gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
6.52%2.48g
Fiber
6%2.3g
2.48 gvs2.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
5.36%3g
Protein
4.08%2.3g
3 gvs2.3 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

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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12%0.14mg
Vitamin B1
4.35%0.052mg
Thiamine
0.14 mgvs0.052 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.4%0.044mg
Vitamin B2
3.6%0.047mg
Riboflavin
0.044 mgvs0.047 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
5.07%0.81mg
Vitamin B3
10.4%1.66mg
Niacin, nicotinic acid, niacinamide
0.81 mgvs1.66 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
0.18%0.009mg
Vitamin B5
8.33%0.42mg
Pantothenic acid
0.009 mgvs0.42 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
11%0.14mg
Vitamin B6
17.6%0.23mg
Pyridoxine
0.14 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.34%17.3μg
Vitamin B9
10.3%41.3μg
Folates and Folic Acid
17.3 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
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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NA
Vitamin E
0.29%0.043mg
Tocopherols and Tocotrienols
NA mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
2.45%2.93μg
Phytomenadione or phylloquinone
NA μgvs2.93 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

17.5%175mg
Calcium
1.1%11mg
175 mgvs11 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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48.6%0.44mg
Copper
15.3%0.14mg
0.44 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
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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32.7%2.6mg
Iron
8.7%0.7mg
2.6 mgvs0.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%63mg
Magnesium
7%29.3mg
63 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19.2%0.44mg
Manganese
8.93%0.21mg
0.44 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
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 .

Find Nuts and Seeds rich in Molybdenum
16%113mg
Phosphorus
11.6%81.5mg
113 mgvs81.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.47%84mg
Potassium
17.4%591mg
84 mgvs591 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11%6.1μg
Selenium
0.99%0.54μg
6.1 μgvs0.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.13%1.95mg
Sodium
0.51%7.6mg
1.95 mgvs7.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
11.5%1.27mg
Zinc
3.46%0.38mg
1.27 mgvs0.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.016%0.58g
Water
2.2%82g
0.58 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 Roasted Sesame Seeds vs Baked White Potatoes:
Comparing minerals per 100 calories for Roasted Sesame Seeds vs Baked White Potatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: