Comparing Nutrients in 14 ounces Whole Roasted Squash Seeds VS Sesame Butter

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Sesame Butter	12%	73%	15%

Macro Nutrients

	Whole Roasted Squash Seeds	Sesame Butter	Recommended Dietary Allowance
Energy	61% 1770kcal	80% 2326kcal	2900kcal per day for Men 19-50 years
Fat	79.4% 77g	208% 202g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.6g	88.4% 28.3g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	204% 34.8g	511% 87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	73.4% 95g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	192% 73g	57.4% 22g	38g per day for Men 19-50 years
Protein	131% 73.6g	128% 71.8g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Sesame Butter	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	166% 26.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	249% 3.24mg	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	8.93% 35.7μg	99% 397μg	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	1.32% 1.2mg	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Sesame Butter	Recommended Dietary Allowance
Calcium	22% 218mg	381% 3810mg	1000mg per day for Men 19-50 years
Copper	304% 2.74mg	1858% 16.7mg	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	164% 13mg	953% 76.2mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	342% 1437mg	420mg per day for Men 19-50 years
Manganese	85.6% 1.97mg	438% 10mg	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	52% 365mg	374% 2616mg	700mg per day for Men 19-50 years
Potassium	107% 3647mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	NA	256% 141μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	372% 41mg	263% 29mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.17% 6.35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Whole Roasted Squash Seeds vs Sesame Butter:

• Sesame Butter paste contains 7.1 times more Vitamin B1, 3.8 times more Vitamin B2, 23.4 times more Vitamin B3, 22.1 times more Vitamin B6 and 11.1 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Sesame Butter paste have similar amounts of Vitamin B5 per 14 oz.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Sesame Butter paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Whole Roasted Squash Seeds vs Sesame Butter:

• Roasted Whole Pumpkin And Squash Seeds have 1.6 times more Potassium, 1.5 times more Sodium and 1.4 times more Zinc than Sesame Butter paste.
• While Sesame Butter paste contains 17.5 times more Calcium, 6.1 times more Copper, 5.8 times more Iron, 1.4 times more Magnesium, 5.1 times more Manganese and 7.2 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds.

Comparison of macro-nutrients per 14 ounces:

• Roasted Whole Pumpkin And Squash Seeds have 2.2 times more Carbohydrate and 3.3 times more Fiber than Sesame Butter paste.
• While Sesame Butter paste contains 1.3 times more Energy, 2.6 times more Fat, 1.9 times more Saturated Fat, 5 times more Omega 3 and 2.5 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Sesame Butter paste have similar amounts of Protein per 14 oz.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Sesame Butter paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.