Nutrient Comparison: Whole Sesame Seeds VS Squash Seed Kernels per 14 oz
Compare the macro and micronutrient content in 14 oz of Whole Sesame Seeds versus 14 oz of Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Whole Sesame Seeds vs Squash Seed Kernels:
- 14 ounces of Whole Sesame Seeds have 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 5.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Squash Seed Kernels.
- While 14 oz of Dried Pumpkin And Squash Seed Kernels contain 15 times more Vitamin B5, more Vitamin C, 8.7 times more Vitamin E and more Vitamin K than Dried Whole Sesame Seeds.
- Both Whole Sesame Seeds and Squash Seed Kernels provide similar amounts of Vitamin B3 per 14 ounces.
- 14 ounces of Whole Sesame Seeds have insufficient amounts of Vitamin B5, Vitamin C, Vitamin E and Vitamin K
- Both Dried Whole Sesame Seeds as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Whole Sesame Seeds vs Squash Seed Kernels:
- 14 ounces of Whole Sesame Seeds have 21.2 times more Calcium, 3 times more Copper, 1.6 times more Iron and 3.7 times more Selenium than Squash Seed Kernels.
- While 14 oz of Dried Pumpkin And Squash Seed Kernels contain 1.7 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus and 1.7 times more Potassium than Dried Whole Sesame Seeds.
- Both Whole Sesame Seeds and Squash Seed Kernels contain similar levels of Zinc per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Whole Sesame Seeds have 3.1 times more Omega 3, 2.2 times more Carbohydrate and 2 times more Fiber than Squash Seed Kernels.
- While 14 oz of Dried Pumpkin And Squash Seed Kernels contain 1.7 times more Protein than Dried Whole Sesame Seeds.
- Both Whole Sesame Seeds and Squash Seed Kernels offer comparable quantities of Energy, Fat, Saturated Fat and Omega 6 per 14 ounces.