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

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Roasted Sesame Seeds	11%	72%	17%

Macro Nutrients

	Roasted Squash Seed Kernels	Roasted Sesame Seeds	Recommended Dietary Allowance
Energy	89.8% 2604kcal	88.4% 2563kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	224% 218g	97g per day for Men 19-50 years
Saturated Fat	121% 38.8g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	523% 89g	551% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.3% 66.7g	90% 117g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 5.17g	NA	g per day for Men 19-50 years
Fiber	77.6% 29.5g	167% 63.5g	38g per day for Men 19-50 years
Protein	242% 135g	137% 77g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Roasted Sesame Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	304% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	87.6% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	130% 20.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	280% 3.64mg	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	64.6% 259μg	111% 445μg	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	9.07% 8.16mg	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	17% 2.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	23.6% 236mg	449% 4486mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	1245% 11.2mg	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	458% 36.6mg	837% 67mg	8mg per day for Men 19-50 years
Magnesium	594% 2495mg	384% 1615mg	420mg per day for Men 19-50 years
Manganese	885% 20.4mg	492% 11.3mg	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	761% 5325mg	413% 2894mg	700mg per day for Men 19-50 years
Potassium	105% 3574mg	63.4% 2155mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	315% 34.7mg	295% 32.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.4% 15g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Roasted Squash Seed Kernels has 11.2 times more Vitamin B5 and more Vitamin C than Roasted Sesame Seeds.
• While 1 lb of Roasted Whole Sesame Seeds contains 11.5 times more Vitamin B1, 1.7 times more Vitamin B2, 8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Roasted Sesame Seeds provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Roasted Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin C
• Both Roasted Pumpkin And Squash Seed Kernels as well as Roasted Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Roasted Squash Seed Kernels has 1.5 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus and 1.7 times more Potassium than Roasted Sesame Seeds.
• While 1 lb of Roasted Whole Sesame Seeds contains 19 times more Calcium, 1.9 times more Copper, 1.8 times more Iron and 3.7 times more Selenium than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Roasted Sesame Seeds contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Squash Seed Kernels has 1.3 times more Saturated Fat and 1.8 times more Protein than Roasted Sesame Seeds.
• While 1 lb of Roasted Whole Sesame Seeds contains 3.3 times more Omega 3, 1.7 times more Carbohydrate and 2.2 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Roasted Sesame Seeds offer comparable quantities of Energy, Fat and Omega 6 per one pound.