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

Macros Ratio

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

Macro Nutrients

	Sesame Flour	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	181% 5260kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	382% 371g	200% 194g	97g per day for Men 19-50 years
Saturated Fat	162% 52g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	176% 2.8g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	939% 160g	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	205% 266g	413% 538g	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	NA	484% 184g	38g per day for Men 19-50 years
Protein	550% 308g	331% 186g	56g per day for Men 19-50 years

Vitamins

	Sesame Flour	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	2237% 27mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	220% 2.86mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	836% 134mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	586% 29.3mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	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	77.5% 310μg	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	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

	Sesame Flour	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	159% 1590mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	1689% 15mg	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	1896% 152mg	414% 33mg	8mg per day for Men 19-50 years
Magnesium	860% 3610mg	624% 2620mg	420mg per day for Men 19-50 years
Manganese	647% 15mg	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	1153% 8070mg	131% 920mg	700mg per day for Men 19-50 years
Potassium	124% 4230mg	270% 9190mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	970% 107mg	936% 103mg	11mg per day for Men 19-50 years
Water	0.24% 9g	1.2% 45g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Sesame Flour has 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 Whole Roasted Squash Seeds.
• 1 kilogram of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3 and Vitamin B5
• Both High fat Sesame Flour as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Sesame Flour has 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 Whole Roasted Squash Seeds.
• While 1 kg of Roasted Whole Pumpkin And Squash Seeds contains 2.2 times more Potassium than High fat Sesame Flour.
• Both Sesame Flour and Whole Roasted Squash Seeds contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sesame Flour has 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 Whole Roasted Squash Seeds.
• While 1 kg of Roasted Whole Pumpkin And Squash Seeds contains 2 times more Carbohydrate than High fat Sesame Flour.
• Both Sesame Flour and Whole Roasted Squash Seeds offer comparable quantities of Energy per one kilogram.