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

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Whole Sesame Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	198% 5730kcal	198% 5740kcal	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	267% 85.4g	32g per day for Men 19-50 years
Omega 3	235% 3.76g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1257% 214g	1152% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 235g	113% 147g	130g per day for Men 19-50 years
Sugars	4.14% 3g	17.8% 13g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 11.4g	g per day for Men 19-50 years
Fiber	311% 118g	171% 65g	38g per day for Men 19-50 years
Protein	317% 177g	533% 298g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	659% 7.9mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	277% 44.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	608% 7.9mg	77% 1mg	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	143% 570μg	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	20% 18mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	975% 9750mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	4536% 41mg	1417% 12.8mg	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	1009% 80.7mg	8mg per day for Men 19-50 years
Magnesium	836% 3510mg	1310% 5500mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	1952% 45mg	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	1677% 11740mg	700mg per day for Men 19-50 years
Potassium	138% 4680mg	232% 7880mg	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	12% 180mg	1500mg per day for Men 19-50 years
Zinc	705% 77.5mg	695% 76.4mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.55% 20.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Whole Sesame Seeds versus 1 kg of Roasted 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 Roasted Squash Seed Kernels:

• 1 kilogram of Whole Sesame Seeds has 11.3 times more Vitamin B1, 1.6 times more Vitamin B2, 7.9 times more Vitamin B6 and 1.7 times more Vitamin B9 than Roasted Squash Seed Kernels.
• While 1 kg of Roasted Pumpkin And Squash Seed Kernels contains 11.4 times more Vitamin B5, more Vitamin C, 2.2 times more Vitamin E and more Vitamin K than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Roasted 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 Roasted 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 Roasted Squash Seed Kernels:

• 1 kilogram of Whole Sesame Seeds has 18.8 times more Calcium, 3.2 times more Copper, 1.8 times more Iron and 3.7 times more Selenium than Roasted Squash Seed Kernels.
• While 1 kg of Roasted Pumpkin And Squash Seed Kernels contains 1.6 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus and 1.7 times more Potassium than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Roasted 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 3.4 times more Omega 3, 1.6 times more Carbohydrate and 1.8 times more Fiber than Roasted Squash Seed Kernels.
• While 1 kg of Roasted Pumpkin And Squash Seed Kernels contains 1.7 times more Protein than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Roasted Squash Seed Kernels offer comparable quantities of Energy, Fat, Saturated Fat and Omega 6 per one kilogram.