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

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Sesame Flour	22%	59%	19%

Macro Nutrients

	Whole Roasted Squash Seeds	Sesame Flour	Recommended Dietary Allowance
Energy	61% 1770kcal	72% 2088kcal	2900kcal per day for Men 19-50 years
Fat	79.4% 77g	152% 147g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.6g	64.4% 20.6g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	204% 34.8g	373% 63.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	81.3% 106g	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	NA	38g per day for Men 19-50 years
Protein	131% 73.6g	218% 122g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Sesame Flour	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	888% 10.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	87.3% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	332% 53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	233% 11.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	46.4% 0.6mg	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	30.8% 123μg	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 Flour	Recommended Dietary Allowance
Calcium	22% 218mg	63% 631mg	1000mg per day for Men 19-50 years
Copper	304% 2.74mg	670% 6.03mg	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	753% 60.2mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	341% 1433mg	420mg per day for Men 19-50 years
Manganese	85.6% 1.97mg	257% 5.9mg	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	458% 3203mg	700mg per day for Men 19-50 years
Potassium	107% 3647mg	49.4% 1679mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	372% 41mg	385% 42.3mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.097% 3.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Roasted Squash Seeds VS Sesame Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Whole Roasted Squash Seeds versus 14 oz of Sesame Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of High fat Sesame Flour contain 78.9 times more Vitamin B1, 5.5 times more Vitamin B2, 46.7 times more Vitamin B3, 52.3 times more Vitamin B5, 4.1 times more Vitamin B6 and 3.4 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• 14 ounces of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Roasted Whole Pumpkin And Squash Seeds as well as High fat Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Whole Roasted Squash Seeds have 2.2 times more Potassium than Sesame Flour.
• While 14 oz of High fat Sesame Flour contain 2.9 times more Calcium, 2.2 times more Copper, 4.6 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 8.8 times more Phosphorus and 2.3 times more Sodium than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Sesame Flour contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole Roasted Squash Seeds have 2 times more Carbohydrate than Sesame Flour.
• While 14 oz of High fat Sesame Flour contain 1.9 times more Fat, 1.4 times more Saturated Fat, 3.6 times more Omega 3, 1.8 times more Omega 6 and 1.7 times more Protein than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Sesame Flour offer comparable quantities of Energy per 14 ounces.