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

Macros Ratio

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

Macro Nutrients

	Whole Roasted Squash Seeds	Sesame Flour	Recommended Dietary Allowance
Energy	69.8% 2023kcal	82.3% 2386kcal	2900kcal per day for Men 19-50 years
Fat	91% 88g	173% 168g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	73.7% 23.6g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	79.7% 1.27g	1.6g per day for Men 19-50 years
Omega 6	234% 39.7g	426% 72.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 244g	93% 121g	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	220% 83.5g	NA	38g per day for Men 19-50 years
Protein	150% 84g	249% 140g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Sesame Flour	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	1015% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	379% 60.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	266% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	53% 0.69mg	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	10.2% 41μg	35% 141μg	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	1.5% 1.36mg	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	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

	Whole Roasted Squash Seeds	Sesame Flour	Recommended Dietary Allowance
Calcium	25% 249mg	72% 721mg	1000mg per day for Men 19-50 years
Copper	348% 3.13mg	766% 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	188% 15mg	860% 69mg	8mg per day for Men 19-50 years
Magnesium	283% 1188mg	390% 1637mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	294% 6.75mg	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	59.6% 417mg	523% 3660mg	700mg per day for Men 19-50 years
Potassium	123% 4169mg	56.4% 1919mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	425% 46.7mg	440% 48.4mg	11mg per day for Men 19-50 years
Water	0.55% 20.4g	0.11% 4.1g	3700g per day for Men 19-50 years

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

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

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