Comparing Nutrients in 14 ounces Toasted Sesame Seeds with Salt VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seeds with Salt	11%	72%	17%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Toasted Sesame Seeds with Salt	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	77.6% 2250kcal	78.6% 2278kcal	2900kcal per day for Men 19-50 years
Fat	196% 191g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	83.4% 26.7g	106% 34g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	482% 82g	457% 77.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	45% 58.4g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	7.06% 5.1g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 4.52g	g per day for Men 19-50 years
Fiber	177% 67g	68% 25.8g	38g per day for Men 19-50 years
Protein	120% 67.3g	211% 118g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seeds with Salt	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	399% 4.8mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	30.5% 0.4mg	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	95% 381μg	56.6% 226μg	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	7.94% 7.14mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seeds with Salt	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	52% 520mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	562% 5.06mg	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	386% 31mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	520% 2183mg	420mg per day for Men 19-50 years
Manganese	246% 5.66mg	775% 18mg	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	439% 3072mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	47.4% 1611mg	92% 3128mg	3400mg per day for Men 19-50 years
Selenium	248% 137μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	156% 2334mg	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	276% 30.3mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.22% 8.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Toasted Sesame Seeds with Salt vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Hulled Sesame Seed Kernels, Toasted with Salt have 17.2 times more Vitamin B1, 3.1 times more Vitamin B2, 1.2 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain more Vitamin C, 2.2 times more Vitamin E and more Vitamin K than Hulled Sesame Seed Kernels, Toasted with Salt.
• Both Hulled Sesame Seed Kernels, Toasted with Salt and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Vitamin B5 per 14 oz.
• Both Hulled Sesame Seed Kernels, Toasted with Salt as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Toasted Sesame Seeds with Salt vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Hulled Sesame Seed Kernels, Toasted with Salt have 2.5 times more Calcium, 3.7 times more Selenium, 2.3 times more Sodium and 1.3 times more Zinc than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.6 times more Magnesium, 3.1 times more Manganese, 1.5 times more Phosphorus and 1.9 times more Potassium than Hulled Sesame Seed Kernels, Toasted with Salt.
• Both Hulled Sesame Seed Kernels, Toasted with Salt and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Copper and Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Hulled Sesame Seed Kernels, Toasted with Salt have 3.3 times more Omega 3, 1.8 times more Carbohydrate and 2.6 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.3 times more Saturated Fat, 2.7 times more Sugars and 1.8 times more Protein than Hulled Sesame Seed Kernels, Toasted with Salt.
• Both Hulled Sesame Seed Kernels, Toasted with Salt and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Energy, Fat and Omega 6 per 14 oz.
• Both Hulled Sesame Seed Kernels, Toasted with Salt as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.