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

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Sesame Flour	22%	59%	19%

Macro Nutrients

	Whole Roasted Squash Seeds	Sesame Flour	Recommended Dietary Allowance
Energy	154% 4460kcal	181% 5260kcal	2900kcal per day for Men 19-50 years
Fat	200% 194g	382% 371g	97g per day for Men 19-50 years
Saturated Fat	115% 36.7g	162% 52g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	176% 2.8g	1.6g per day for Men 19-50 years
Omega 6	515% 87.6g	939% 160g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	413% 538g	205% 266g	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	NA	38g per day for Men 19-50 years
Protein	331% 186g	550% 308g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Sesame Flour	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	2237% 27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	836% 134mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	586% 29.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	117% 1.52mg	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	77.5% 310μg	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 Flour	Recommended Dietary Allowance
Calcium	55% 550mg	159% 1590mg	1000mg per day for Men 19-50 years
Copper	767% 6.9mg	1689% 15mg	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	1896% 152mg	8mg per day for Men 19-50 years
Magnesium	624% 2620mg	860% 3610mg	420mg per day for Men 19-50 years
Manganese	216% 4.96mg	647% 15mg	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	1153% 8070mg	700mg per day for Men 19-50 years
Potassium	270% 9190mg	124% 4230mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	12% 180mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	936% 103mg	970% 107mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.24% 9g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of High fat Sesame Flour contains 78.9 times more Vitamin B1, 5.5 times more Vitamin B2, 46.7 times more Vitamin B3, 52.3 times more Vitamin B5, 4.1 times more Vitamin B6 and 3.4 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• 1 kilogram of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Roasted Whole Pumpkin And Squash Seeds as well as High fat Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Whole Roasted Squash Seeds has 2.2 times more Potassium than Sesame Flour.
• While 1 kg of High fat Sesame Flour contains 2.9 times more Calcium, 2.2 times more Copper, 4.6 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 8.8 times more Phosphorus and 2.3 times more Sodium than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Sesame Flour contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Roasted Squash Seeds has 2 times more Carbohydrate than Sesame Flour.
• While 1 kg of High fat Sesame Flour contains 1.9 times more Fat, 1.4 times more Saturated Fat, 3.6 times more Omega 3, 1.8 times more Omega 6 and 1.7 times more Protein than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Sesame Flour offer comparable quantities of Energy per one kilogram.