Comparing Nutrients in 1 kilogram Whole Roasted Squash Seeds VS Sesame Butter

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Sesame Butter	12%	73%	15%

Macro Nutrients

	Whole Roasted Squash Seeds	Sesame Butter	Recommended Dietary Allowance
Energy	154% 4460kcal	202% 5860kcal	2900kcal per day for Men 19-50 years
Fat	200% 194g	524% 509g	97g per day for Men 19-50 years
Saturated Fat	115% 36.7g	223% 71.2g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	241% 3.85g	1.6g per day for Men 19-50 years
Omega 6	515% 87.6g	1288% 219g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	413% 538g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	484% 184g	145% 55g	38g per day for Men 19-50 years
Protein	331% 186g	323% 181g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Sesame Butter	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	419% 67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	628% 8.16mg	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	22.5% 90μg	250% 1000μg	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	3.33% 3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Sesame Butter	Recommended Dietary Allowance
Calcium	55% 550mg	960% 9600mg	1000mg per day for Men 19-50 years
Copper	767% 6.9mg	4682% 42mg	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	414% 33mg	2400% 192mg	8mg per day for Men 19-50 years
Magnesium	624% 2620mg	862% 3620mg	420mg per day for Men 19-50 years
Manganese	216% 4.96mg	1104% 25.4mg	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	131% 920mg	941% 6590mg	700mg per day for Men 19-50 years
Potassium	270% 9190mg	171% 5820mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	936% 103mg	663% 73mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.43% 16g	3700g per day for Men 19-50 years

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

• Sesame Butter paste contains 7.1 times more Vitamin B1, 3.8 times more Vitamin B2, 23.4 times more Vitamin B3, 22.1 times more Vitamin B6 and 11.1 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Sesame Butter paste have similar amounts of Vitamin B5 per 1 kg.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Sesame Butter paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Roasted Whole Pumpkin And Squash Seeds have 1.6 times more Potassium, 1.5 times more Sodium and 1.4 times more Zinc than Sesame Butter paste.
• While Sesame Butter paste contains 17.5 times more Calcium, 6.1 times more Copper, 5.8 times more Iron, 1.4 times more Magnesium, 5.1 times more Manganese and 7.2 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Whole Pumpkin And Squash Seeds have 2.2 times more Carbohydrate and 3.3 times more Fiber than Sesame Butter paste.
• While Sesame Butter paste contains 1.3 times more Energy, 2.6 times more Fat, 1.9 times more Saturated Fat, 5 times more Omega 3 and 2.5 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Sesame Butter paste have similar amounts of Protein per 1 kg.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Sesame Butter paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.