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

Macros Ratio

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

Macro Nutrients

	Squash Seed Kernels	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	87.4% 2536kcal	89.6% 2599kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	123% 39.3g	99% 31.6g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	553% 94g	570% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.4% 48.6g	82% 106g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	1.88% 1.36g	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	0.94% 0.68g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 5.13g	NA	g per day for Men 19-50 years
Fiber	71.6% 27.2g	141% 53.5g	38g per day for Men 19-50 years
Protein	245% 137g	144% 80.4g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	276% 3.6mg	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	65.8% 263μg	110% 440μg	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	9.58% 8.6mg	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	66% 9.9mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	21% 209mg	442% 4423mg	1000mg per day for Men 19-50 years
Copper	677% 6.1mg	2057% 18.5mg	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	500% 40mg	825% 66mg	8mg per day for Men 19-50 years
Magnesium	639% 2685mg	379% 1592mg	420mg per day for Men 19-50 years
Manganese	896% 20.6mg	485% 11mg	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	799% 5593mg	408% 2853mg	700mg per day for Men 19-50 years
Potassium	108% 3670mg	62.4% 2123mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	322% 35.4mg	320% 35mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	0.57% 21.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Squash Seed Kernels has 15 times more Vitamin B5, more Vitamin C, 8.7 times more Vitamin E and more Vitamin K than Whole Sesame Seeds.
• While 1 lb of Dried Whole Sesame Seeds contains 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 Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Whole Sesame Seeds provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Whole Sesame Seeds have insufficient amounts of Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Dried Pumpkin And Squash Seed Kernels as well as Dried Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Squash Seed Kernels has 1.2 times more Saturated Fat and 1.7 times more Protein than Whole Sesame Seeds.
• While 1 lb of Dried Whole Sesame Seeds contains 3.1 times more Omega 3, 2.2 times more Carbohydrate and 2 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Whole Sesame Seeds offer comparable quantities of Energy, Fat and Omega 6 per one pound.