Comparing Nutrients in 1 pound Partially Defatted Sesame Flour VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Partially Defatted Sesame Flour	39%	26%	35%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Partially Defatted Sesame Flour	Squash Seed Kernels	Recommended Dietary Allowance
Energy	59.7% 1733kcal	87.4% 2536kcal	2900kcal per day for Men 19-50 years
Fat	55.6% 54g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	123% 39.3g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	134% 22.8g	553% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 159g	37.4% 48.6g	130g per day for Men 19-50 years
Sugars	NA	8.76% 6.35g	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	0.94% 0.68g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 5.13g	g per day for Men 19-50 years
Fiber	NA	71.6% 27.2g	38g per day for Men 19-50 years
Protein	327% 183g	245% 137g	56g per day for Men 19-50 years

Vitamins

	Partially Defatted Sesame Flour	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	956% 11.5mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	250% 12.5mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	50% 0.65mg	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	33% 132μg	65.8% 263μg	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	9.58% 8.6mg	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	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Partially Defatted Sesame Flour	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	68% 680mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	722% 6.5mg	677% 6.1mg	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	811% 65mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	391% 1642mg	639% 2685mg	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	896% 20.6mg	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	525% 3674mg	799% 5593mg	700mg per day for Men 19-50 years
Potassium	56.7% 1928mg	108% 3670mg	3400mg per day for Men 19-50 years
Selenium	NA	77.5% 42.6μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	441% 48.5mg	322% 35.4mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.64% 23.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Partially Defatted Sesame Flour VS Squash Seed Kernels per 1 lb

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

Lets compare vitamin content per 1 pound of Partially Defatted Sesame Flour vs Squash Seed Kernels:

• 1 pound of Partially Defatted Sesame Flour has 9.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.5 times more Vitamin B3 and 3.7 times more Vitamin B5 than Squash Seed Kernels.
• While 1 lb of Dried Pumpkin And Squash Seed Kernels contains 2 times more Vitamin B9 and more Vitamin C than Partially Defatted Sesame Flour.
• Both Partially Defatted Sesame Flour and Squash Seed Kernels provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Partially Defatted Sesame Flour have insufficient amounts of Vitamin C
• Both Partially Defatted Sesame Flour as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Partially Defatted Sesame Flour vs Squash Seed Kernels:

• 1 pound of Partially Defatted Sesame Flour has 3.3 times more Calcium, 1.6 times more Iron, 5.9 times more Sodium and 1.4 times more Zinc than Squash Seed Kernels.
• While 1 lb of Dried Pumpkin And Squash Seed Kernels contains 1.6 times more Magnesium, 3.2 times more Manganese, 1.5 times more Phosphorus and 1.9 times more Potassium than Partially Defatted Sesame Flour.
• Both Partially Defatted Sesame Flour and Squash Seed Kernels contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Partially Defatted Sesame Flour has 3.3 times more Carbohydrate and 1.3 times more Protein than Squash Seed Kernels.
• While 1 lb of Dried Pumpkin And Squash Seed Kernels contains 1.5 times more Energy, 4.1 times more Fat, 5.3 times more Saturated Fat, 1.4 times more Omega 3 and 4.1 times more Omega 6 than Partially Defatted Sesame Flour.