Comparing Nutrients in 1 kilogram Squash Seed Kernels VS Toasted Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Squash Seed Kernels	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	193% 5590kcal	196% 5670kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	495% 480g	97g per day for Men 19-50 years
Saturated Fat	271% 86.6g	210% 67.2g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	1218% 207g	1215% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.4% 107g	200% 260g	130g per day for Men 19-50 years
Sugars	19.3% 14g	6.62% 4.8g	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	2.07% 1.5g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 11.3g	NA	g per day for Men 19-50 years
Fiber	158% 60g	445% 169g	38g per day for Men 19-50 years
Protein	540% 302g	303% 170g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.73mg	1004% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	358% 4.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	112% 1.46mg	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	145% 580μg	240% 960μg	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	21% 19mg	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	145% 22mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	46% 460mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	1492% 13.4mg	1619% 14.6mg	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	1103% 88.2mg	973% 77.8mg	8mg per day for Men 19-50 years
Magnesium	1410% 5920mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	1975% 45.4mg	620% 14.3mg	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	1761% 12330mg	1106% 7740mg	700mg per day for Men 19-50 years
Potassium	238% 8090mg	119% 4060mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	625% 344μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	710% 78mg	930% 102mg	11mg per day for Men 19-50 years
Water	1.4% 52.3g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Squash Seed Kernels VS Toasted Sesame Seed Kernels per 1 kg

Compare the macro and micronutrient content in 1 kg of Squash Seed Kernels versus 1 kg of Toasted Sesame Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Squash Seed Kernels vs Toasted Sesame Seed Kernels:

• 1 kilogram of Squash Seed Kernels has more Vitamin C, 8.7 times more Vitamin E and more Vitamin K than Toasted Sesame Seed Kernels.
• While 1 kg of Toasted Hulled Sesame Seed Kernels contains 4.4 times more Vitamin B1, 3 times more Vitamin B2 and 1.7 times more Vitamin B9 than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Toasted Sesame Seed Kernels provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Dried Pumpkin And Squash Seed Kernels as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Squash Seed Kernels vs Toasted Sesame Seed Kernels:

• 1 kilogram of Squash Seed Kernels has 1.7 times more Magnesium, 3.2 times more Manganese, 1.6 times more Phosphorus and 2 times more Potassium than Toasted Sesame Seed Kernels.
• While 1 kg of Toasted Hulled Sesame Seed Kernels contains 2.8 times more Calcium, 3.7 times more Selenium, 5.6 times more Sodium and 1.3 times more Zinc than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Toasted Sesame Seed Kernels contain similar levels of Copper and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Squash Seed Kernels has 1.3 times more Saturated Fat and 1.8 times more Protein than Toasted Sesame Seed Kernels.
• While 1 kg of Toasted Hulled Sesame Seed Kernels contains 3 times more Omega 3, 2.4 times more Carbohydrate and 2.8 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Toasted Sesame Seed Kernels offer comparable quantities of Energy, Fat and Omega 6 per one kilogram.