Comparing Nutrients in 14 ounces Tahini VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Tahini	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	81.4% 2362kcal	61% 1770kcal	2900kcal per day for Men 19-50 years
Fat	220% 213g	79.4% 77g	97g per day for Men 19-50 years
Saturated Fat	93% 30g	45.5% 14.6g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	540% 92g	204% 34.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.7% 84g	164% 213g	130g per day for Men 19-50 years
Sugars	2.7% 1.94g	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	97% 37g	192% 73g	38g per day for Men 19-50 years
Protein	120% 67.5g	131% 73.6g	56g per day for Men 19-50 years

Vitamins

	Tahini	Whole Roasted Squash Seeds	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	404% 4.84mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	11.3% 0.15mg	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	97% 389μg	8.93% 35.7μg	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	0% 0mg	1.32% 1.2mg	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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	169% 1691mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	710% 6.4mg	304% 2.74mg	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	444% 35.5mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	248% 1040mg	420mg per day for Men 19-50 years
Manganese	251% 5.78mg	85.6% 1.97mg	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	415% 2905mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	48.3% 1643mg	107% 3647mg	3400mg per day for Men 19-50 years
Selenium	248% 137μg	NA	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	167% 18.3mg	372% 41mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.48% 18g	3700g per day for Men 19-50 years

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

• Sesame Butter from Roasted Kernels have 35.9 times more Vitamin B1, 9.1 times more Vitamin B2, 19.1 times more Vitamin B3, 12.4 times more Vitamin B5, 4 times more Vitamin B6 and 10.9 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• Both Sesame Butter from Roasted Kernels as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Sesame Butter from Roasted Kernels have 7.7 times more Calcium, 2.3 times more Copper, 2.7 times more Iron, 2.9 times more Manganese, 8 times more Phosphorus and 6.4 times more Sodium than Roasted Whole Pumpkin And Squash Seeds.
• While Roasted Whole Pumpkin And Squash Seeds contain 2.8 times more Magnesium, 2.2 times more Potassium and 2.2 times more Zinc than Sesame Butter from Roasted Kernels.

Comparison of macro-nutrients per 14 ounces:

• Sesame Butter from Roasted Kernels have 1.3 times more Energy, 2.8 times more Fat, 2.1 times more Saturated Fat, 5.3 times more Omega 3 and 2.6 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.
• While Roasted Whole Pumpkin And Squash Seeds contain 2.5 times more Carbohydrate and 2 times more Fiber than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Roasted Whole Pumpkin And Squash Seeds have similar amounts of Protein per 14 oz.
• Both Sesame Butter from Roasted Kernels as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.