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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

Compare the macro and micronutrient content in 1 lb of Whole Sesame Seeds 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 Whole Sesame Seeds vs Squash Seed Kernels:

• 1 pound of Whole Sesame Seeds has 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 Squash Seed Kernels.
• While 1 lb of Dried Pumpkin And Squash Seed Kernels contains 15 times more Vitamin B5, more Vitamin C, 8.7 times more Vitamin E and more Vitamin K than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Squash Seed Kernels 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 Whole Sesame Seeds 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 Whole Sesame Seeds vs Squash Seed Kernels:

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

Comparison of macro-nutrients per 1 pound:

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