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

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Whole Sesame Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Energy	198% 5730kcal	193% 5590kcal	2900kcal per day for Men 19-50 years
Fat	512% 497g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	217% 69.6g	271% 86.6g	32g per day for Men 19-50 years
Omega 3	235% 3.76g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1257% 214g	1218% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 235g	82.4% 107g	130g per day for Men 19-50 years
Sugars	4.14% 3g	19.3% 14g	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	2.07% 1.5g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	311% 118g	158% 60g	38g per day for Men 19-50 years
Protein	317% 177g	540% 302g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	659% 7.9mg	228% 2.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	312% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	608% 7.9mg	110% 1.43mg	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	243% 970μg	145% 580μg	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	21% 19mg	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	145% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	975% 9750mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	4536% 41mg	1492% 13.4mg	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	1819% 146mg	1103% 88.2mg	8mg per day for Men 19-50 years
Magnesium	836% 3510mg	1410% 5920mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	1975% 45.4mg	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	899% 6290mg	1761% 12330mg	700mg per day for Men 19-50 years
Potassium	138% 4680mg	238% 8090mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	705% 77.5mg	710% 78mg	11mg per day for Men 19-50 years
Water	1.27% 47g	1.4% 52.3g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Whole Sesame Seeds has 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 5.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 15 times more Vitamin B5, more Vitamin C, 8.7 times more Vitamin E and more Vitamin K than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Squash Seed Kernels 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 Dried Whole Sesame Seeds as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Whole Sesame Seeds has 21.2 times more Calcium, 3 times more Copper, 1.6 times more Iron and 3.7 times more Selenium than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 1.7 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus and 1.7 times more Potassium than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Squash Seed Kernels contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Sesame Seeds has 3.1 times more Omega 3, 2.2 times more Carbohydrate and 2 times more Fiber than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 1.7 times more Protein than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Squash Seed Kernels offer comparable quantities of Energy, Fat, Saturated Fat and Omega 6 per one kilogram.