Comparing Nutrients in 500 calories Whole Roasted Squash Seeds VS Raw Tahini

Weight per 500 calories

• Whole Roasted Squash Seeds: 112g
• Raw Tahini: 82.4g

Sesame Butter from Hulled Raw Kernels have 1.4 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.

Discover which food has more nutrients per 500 calories - Whole Roasted Squash Seeds or Raw Tahini?

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Raw Tahini	11%	78%	11%

Macro Nutrients

	Whole Roasted Squash Seeds	Raw Tahini	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	48% 46.5g	97g per day for Men 19-50 years
Saturated Fat	13% 4.1g	20.3% 6.5g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	57.8% 9.8g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	11.3% 14.7g	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	54.3% 20.6g	20% 7.66g	38g per day for Men 19-50 years
Protein	37% 20.8g	26.4% 14.8g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Raw Tahini	Recommended Dietary Allowance
Vitamin A	0.37% 3.36μg	0.27% 2.47μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.18% 0.038mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.5% 0.058mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	29% 4.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.26% 0.063mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.041mg	9.44% 0.12mg	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	2.52% 10μg	20% 80.7μg	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	0.37% 0.34mg	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	Raw Tahini	Recommended Dietary Allowance
Calcium	6.17% 61.7mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	136% 1.23mg	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	46.4% 3.7mg	65.4% 5.23mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	69.2% 291mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	52% 1.2mg	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	14.7% 103mg	93% 651mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.35% 20mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	0.14% 5.04g	0.067% 2.47g	3700g per day for Men 19-50 years

Whole Roasted Squash Seeds VS Raw Tahini Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Whole Roasted Squash Seeds or Raw Tahini?

Lets compare vitamin content per 500 calories of Whole Roasted Squash Seeds vs Raw Tahini:

• 500 kcal of Sesame Butter from Hulled Raw Kernels contain 34.3 times more Vitamin B1, 14.5 times more Vitamin B3, 9.1 times more Vitamin B5 and 8 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• 500 calories of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Roasted Whole Pumpkin And Squash Seeds as well as Sesame Butter from Hulled Raw Kernels have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Whole Roasted Squash Seeds vs Raw Tahini:

• 500 calories of Whole Roasted Squash Seeds have 2.7 times more Potassium and 1.3 times more Zinc than Raw Tahini.
• While 500 kcal of Sesame Butter from Hulled Raw Kernels contain 1.9 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 2.2 times more Manganese and 6.3 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Raw Tahini contain similar levels of Magnesium per 500 calories.
• 500 calories of Whole Roasted Squash Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Whole Roasted Squash Seeds have 4.1 times more Carbohydrate, 2.7 times more Fiber and 1.4 times more Protein than Raw Tahini.
• While 500 kcal of Sesame Butter from Hulled Raw Kernels contain 2.1 times more Fat, 1.6 times more Saturated Fat, 4.1 times more Omega 3 and 2 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Raw Tahini offer comparable quantities of Energy per 500 calories.
• 500 calories of Whole Roasted Squash Seeds provide inadequate amounts of Omega 3