Comparing Nutrients in 300 calories Whole Roasted Squash Seeds VS Sesame Flour

Weight per 300 calories

• Whole Roasted Squash Seeds: 67.3g
• Sesame Flour: 57g

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

Discover which food has more nutrients per 300 calories - Whole Roasted Squash Seeds or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	22% 21g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.47g	9.26% 2.96g	32g per day for Men 19-50 years
Omega 3	3.24% 0.052g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	34.7% 5.9g	53.6% 9.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36g	11.7% 15g	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	32.6% 12.4g	NA	38g per day for Men 19-50 years
Protein	22.3% 12.5g	31.3% 17.6g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Sesame Flour	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.19% 1.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	128% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	47.7% 7.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	33.4% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.9% 0.025mg	6.67% 0.087mg	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	4.42% 17.7μg	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	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	3.7% 37mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	96% 0.87mg	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	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	37% 0.85mg	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	65.8% 460mg	700mg per day for Men 19-50 years
Potassium	18% 618mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	1.56% 23.4mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	55.3% 6.1mg	11mg per day for Men 19-50 years
Water	0.082% 3.03g	0.014% 0.51g	3700g per day for Men 19-50 years

Whole Roasted Squash Seeds VS Sesame Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Whole Roasted Squash Seeds or Sesame Flour?

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

• 300 kcal of High fat Sesame Flour contain 66.9 times more Vitamin B1, 4.7 times more Vitamin B2, 39.6 times more Vitamin B3, 44.4 times more Vitamin B5 and 3.5 times more Vitamin B6 than Roasted Whole Pumpkin And Squash Seeds.
• 300 calories of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Roasted Whole Pumpkin And Squash Seeds as well as High fat Sesame Flour have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Whole Roasted Squash Seeds have 2.6 times more Potassium than Sesame Flour.
• While 300 kcal of High fat Sesame Flour contain 2.5 times more Calcium, 1.9 times more Copper, 3.9 times more Iron, 2.5 times more Manganese and 7.4 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Sesame Flour contain similar levels of Magnesium and Zinc per 300 calories.
• 300 calories of Whole Roasted Squash Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Whole Roasted Squash Seeds have 2.4 times more Carbohydrate than Sesame Flour.
• While 300 kcal of High fat Sesame Flour contain 1.6 times more Fat, 3.1 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Protein than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Sesame Flour offer comparable quantities of Energy and Saturated Fat per 300 calories.
• 300 calories of Whole Roasted Squash Seeds provide inadequate amounts of Omega 3