Comparing Nutrients in 1 kilogram Roasted Pumpkin And Squash Seed Kernels with Salt VS Toasted Sesame Seeds with Salt

Macros Ratio

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

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Energy	198% 5740kcal	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	267% 85.4g	210% 67.2g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	1215% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	200% 260g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 11.4g	NA	g per day for Men 19-50 years
Fiber	171% 65g	445% 169g	38g per day for Men 19-50 years
Protein	533% 298g	303% 170g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	1004% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	358% 4.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.3mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	143% 570μg	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	20% 18mg	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	37.3% 5.6mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Calcium	52% 520mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	1417% 12.8mg	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	1009% 80.7mg	973% 77.8mg	8mg per day for Men 19-50 years
Magnesium	1310% 5500mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	1952% 45mg	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	1677% 11740mg	1106% 7740mg	700mg per day for Men 19-50 years
Potassium	232% 7880mg	119% 4060mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	625% 344μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	392% 5880mg	1500mg per day for Men 19-50 years
Zinc	695% 76.4mg	930% 102mg	11mg per day for Men 19-50 years
Water	0.55% 20.3g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Pumpkin And Squash Seed Kernels with Salt vs Toasted Sesame Seeds with Salt:

• Roasted Pumpkin And Squash Seed Kernels with Salt have more Vitamin C, 2.2 times more Vitamin E and more Vitamin K than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 17.2 times more Vitamin B1, 3.1 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Pumpkin And Squash Seed Kernels with Salt vs Toasted Sesame Seeds with Salt:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 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.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 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.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Copper and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 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.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 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.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Energy, Fat and Omega 6 per 1 kg.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.