Comparing Nutrients in 1 kilogram Roasted Squash Seed Kernels VS Whole Sesame Seeds

Macros Ratio

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

Macro Nutrients

	Roasted Squash Seed Kernels	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	198% 5740kcal	198% 5730kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	512% 497g	97g per day for Men 19-50 years
Saturated Fat	267% 85.4g	217% 69.6g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	235% 3.76g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	1257% 214g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	180% 235g	130g per day for Men 19-50 years
Sugars	17.8% 13g	4.14% 3g	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	311% 118g	38g per day for Men 19-50 years
Protein	533% 298g	317% 177g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	659% 7.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.3mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	608% 7.9mg	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	243% 970μg	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 Squash Seed Kernels	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	52% 520mg	975% 9750mg	1000mg per day for Men 19-50 years
Copper	1417% 12.8mg	4536% 41mg	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	1819% 146mg	8mg per day for Men 19-50 years
Magnesium	1310% 5500mg	836% 3510mg	420mg per day for Men 19-50 years
Manganese	1952% 45mg	1070% 24.6mg	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	899% 6290mg	700mg per day for Men 19-50 years
Potassium	232% 7880mg	138% 4680mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	625% 344μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	695% 76.4mg	705% 77.5mg	11mg per day for Men 19-50 years
Water	0.55% 20.3g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Squash Seed Kernels VS Whole Sesame Seeds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Squash Seed Kernels vs Whole Sesame Seeds:

• 1 kilogram of Roasted Squash Seed Kernels has 11.4 times more Vitamin B5, more Vitamin C, 2.2 times more Vitamin E and more Vitamin K than Whole Sesame Seeds.
• While 1 kg of Dried Whole Sesame Seeds contains 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 Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Whole Sesame Seeds provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Whole Sesame Seeds have insufficient amounts of Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Roasted Pumpkin And Squash Seed Kernels as well as Dried Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Squash Seed Kernels vs Whole Sesame Seeds:

• 1 kilogram of Roasted Squash Seed Kernels has 1.6 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus and 1.7 times more Potassium than Whole Sesame Seeds.
• While 1 kg of Dried Whole Sesame Seeds contains 18.8 times more Calcium, 3.2 times more Copper, 1.8 times more Iron and 3.7 times more Selenium than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Whole Sesame Seeds contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Squash Seed Kernels has 1.2 times more Saturated Fat and 1.7 times more Protein than Whole Sesame Seeds.
• While 1 kg of Dried Whole Sesame Seeds contains 3.4 times more Omega 3, 1.6 times more Carbohydrate and 1.8 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Whole Sesame Seeds offer comparable quantities of Energy, Fat and Omega 6 per one kilogram.