Comparing Nutrients in 300 calories Whole Roasted Squash Seeds VS Tahini

Weight per 300 calories

• Whole Roasted Squash Seeds: 67.3g
• Tahini: 50.4g

Sesame Butter from Roasted Kernels have 1.3 times more energy per unit of mass than Roasted Whole Pumpkin And Squash Seeds, which is very high in comparison to other foods. Whole Roasted Squash Seeds having very high energy density.

Which food has more nutrients per 300 calories - Whole Roasted Squash Seeds or Tahini?

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Tahini	11%	76%	13%

Macro Nutrients

	Whole Roasted Squash Seeds	Tahini	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.47g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	3.24% 0.052g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	34.7% 5.9g	68.6% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	NA	0.34% 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	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	32.6% 12.4g	12.3% 4.7g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Tahini	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.17% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.9% 0.025mg	5.78% 0.075mg	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	1.5% 6.05μg	12.4% 49.4μg	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	0.22% 0.2mg	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	0.84% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Tahini	Recommended Dietary Allowance
Calcium	3.7% 37mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	90% 0.81mg	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	28% 2.23mg	56.4% 4.5mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	32% 0.73mg	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	8.84% 62mg	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	18% 618mg	6.14% 209mg	3400mg per day for Men 19-50 years
Selenium	NA	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	21% 2.33mg	11mg per day for Men 19-50 years
Water	0.082% 3.03g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Whole Roasted Squash Seeds vs Tahini:

• Sesame Butter from Roasted Kernels contain 26.9 times more Vitamin B1, 6.8 times more Vitamin B2, 14.3 times more Vitamin B3, 9.3 times more Vitamin B5, 3 times more Vitamin B6 and 8.2 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Whole Roasted Squash Seeds vs Tahini:

• Roasted Whole Pumpkin And Squash Seeds have 3.7 times more Magnesium, 3 times more Potassium and 3 times more Zinc than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 5.8 times more Calcium, 1.7 times more Copper, 2 times more Iron, 2.2 times more Manganese, 6 times more Phosphorus and 4.8 times more Sodium than Roasted Whole Pumpkin And Squash Seeds.

Comparison of macro-nutrients per 300 calories:

• Roasted Whole Pumpkin And Squash Seeds have 3.4 times more Carbohydrate, 2.6 times more Fiber and 1.5 times more Protein than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 2.1 times more Fat, 1.5 times more Saturated Fat, 4 times more Omega 3 and 2 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Sesame Butter from Roasted Kernels have similar amounts of Energy per 300 kcal.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Sesame Butter from Roasted Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.