Comparing Nutrients in 300 calories Roasted Pumpkin And Squash Seed Kernels with Salt VS Toasted Sesame Seeds with Salt

Weight per 300 calories

• Roasted Pumpkin And Squash Seed Kernels with Salt: 52.3g
• Toasted Sesame Seeds with Salt: 53g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Roasted Pumpkin And Squash Seed Kernels with Salt or Toasted Sesame Seeds with Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Toasted Sesame Seeds with Salt	11%	72%	17%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.4% 25.6g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	11% 3.56g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	60.2% 10.2g	64.3% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.9% 7.7g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	0.35% 0.25g	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	0.05% 0.037g	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	% 0.037g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	8.94% 3.4g	23.5% 8.94g	38g per day for Men 19-50 years
Protein	28% 15.6g	16% 8.97g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.18% 1.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.05% 0.037mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.03% 0.078mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.96% 0.3mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.02% 0.052mg	5.94% 0.077mg	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	7.45% 29.8μg	12.7% 50.8μg	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	1.05% 0.94mg	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	1.95% 0.29mg	0.88% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.96% 2.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Calcium	2.7% 27mg	6.93% 69.3mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	85.7% 0.77mg	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	52.7% 4.2mg	51.5% 4.1mg	8mg per day for Men 19-50 years
Magnesium	68.4% 287mg	43.6% 183mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	33% 0.76mg	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	87.7% 614mg	58.5% 410mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	6.3% 215mg	3400mg per day for Men 19-50 years
Selenium	8.93% 4.9μg	33% 18.2μg	55μg per day for Men 19-50 years
Sodium	8.9% 134mg	20.7% 311mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	49.2% 5.4mg	11mg per day for Men 19-50 years
Water	0.029% 1.06g	0.072% 2.65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Pumpkin And Squash Seed Kernels with Salt vs Toasted Sesame Seeds with Salt:

• Hulled Sesame Seed Kernels, Toasted with Salt contain 17.4 times more Vitamin B1, 3.1 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Pumpkin And Squash Seed Kernels with Salt vs Toasted Sesame Seeds with Salt:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 1.6 times more Magnesium, 3.1 times more Manganese, 1.5 times more Phosphorus and 1.9 times more Potassium than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 2.6 times more Calcium, 3.7 times more Selenium, 2.3 times more Sodium and 1.4 times more Zinc than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Copper and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 1.3 times more Saturated Fat and 1.7 times more Protein than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 3.3 times more Omega 3, 1.8 times more Carbohydrate and 2.6 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Energy, Fat and Omega 6 per 300 kcal.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.