Comparing Nutrients in 1 kilogram Tahini VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Tahini	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	205% 5950kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	554% 538g	200% 194g	97g per day for Men 19-50 years
Saturated Fat	235% 75.3g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	254% 4.07g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	1361% 231g	515% 87.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	413% 538g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	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	245% 93g	484% 184g	38g per day for Men 19-50 years
Protein	304% 170g	331% 186g	56g per day for Men 19-50 years

Vitamins

	Tahini	Whole Roasted Squash Seeds	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	1017% 12mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	364% 4.73mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	341% 54.5mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.93mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	28.5% 0.37mg	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	245% 980μg	22.5% 90μg	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	0% 0mg	3.33% 3mg	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	16.7% 2.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	426% 4260mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	1789% 16mg	767% 6.9mg	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	1119% 89.5mg	414% 33mg	8mg per day for Men 19-50 years
Magnesium	226% 950mg	624% 2620mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	216% 4.96mg	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	1046% 7320mg	131% 920mg	700mg per day for Men 19-50 years
Potassium	122% 4140mg	270% 9190mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	NA	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	420% 46.2mg	936% 103mg	11mg per day for Men 19-50 years
Water	0.82% 30.5g	1.2% 45g	3700g per day for Men 19-50 years

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

• Sesame Butter from Roasted Kernels have 35.9 times more Vitamin B1, 9.1 times more Vitamin B2, 19.1 times more Vitamin B3, 12.4 times more Vitamin B5, 4 times more Vitamin B6 and 10.9 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• Both Sesame Butter from Roasted Kernels as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Sesame Butter from Roasted Kernels have 7.7 times more Calcium, 2.3 times more Copper, 2.7 times more Iron, 2.9 times more Manganese, 8 times more Phosphorus and 6.4 times more Sodium than Roasted Whole Pumpkin And Squash Seeds.
• While Roasted Whole Pumpkin And Squash Seeds contain 2.8 times more Magnesium, 2.2 times more Potassium and 2.2 times more Zinc than Sesame Butter from Roasted Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Sesame Butter from Roasted Kernels have 1.3 times more Energy, 2.8 times more Fat, 2.1 times more Saturated Fat, 5.3 times more Omega 3 and 2.6 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.
• While Roasted Whole Pumpkin And Squash Seeds contain 2.5 times more Carbohydrate and 2 times more Fiber than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Roasted Whole Pumpkin And Squash Seeds have similar amounts of Protein per 1 kg.
• Both Sesame Butter from Roasted Kernels as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.