Comparing Nutrients in 14 ounces Whole Sesame Seeds VS Roasted Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Whole Sesame Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	78.4% 2274kcal	78.6% 2278kcal	2900kcal per day for Men 19-50 years
Fat	203% 197g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	86.3% 27.6g	106% 34g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	499% 85g	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	71.6% 93g	45% 58.4g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	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	123% 47g	68% 25.8g	38g per day for Men 19-50 years
Protein	126% 70.4g	211% 118g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	262% 3.14mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	241% 3.14mg	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	96% 385μg	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

	Whole Sesame Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	387% 3870mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	1800% 16.2mg	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	722% 57.7mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	332% 1393mg	520% 2183mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	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	357% 2496mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	54.6% 1857mg	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	2.9% 43.7mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	280% 30.8mg	276% 30.3mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	0.22% 8.06g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Whole Sesame Seeds versus 14 oz of Roasted 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 Roasted Squash Seed Kernels:

• 14 ounces of Whole Sesame Seeds have 11.3 times more Vitamin B1, 1.6 times more Vitamin B2, 7.9 times more Vitamin B6 and 1.7 times more Vitamin B9 than Roasted Squash Seed Kernels.
• While 14 oz of Roasted Pumpkin And Squash Seed Kernels contain 11.4 times more Vitamin B5, more Vitamin C, 2.2 times more Vitamin E and more Vitamin K than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Roasted 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 Roasted 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 Roasted Squash Seed Kernels:

• 14 ounces of Whole Sesame Seeds have 18.8 times more Calcium, 3.2 times more Copper, 1.8 times more Iron and 3.7 times more Selenium than Roasted Squash Seed Kernels.
• While 14 oz of Roasted Pumpkin And Squash Seed Kernels contain 1.6 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus and 1.7 times more Potassium than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Roasted 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 3.4 times more Omega 3, 1.6 times more Carbohydrate and 1.8 times more Fiber than Roasted Squash Seed Kernels.
• While 14 oz of Roasted Pumpkin And Squash Seed Kernels contain 1.7 times more Protein than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Roasted Squash Seed Kernels offer comparable quantities of Energy, Fat, Saturated Fat and Omega 6 per 14 ounces.