Comparing Nutrients in 500 calories Whole Roasted Squash Seeds VS Sesame Flour

Weight per 500 calories

• Whole Roasted Squash Seeds: 112g
• Sesame Flour: 95g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	13% 4.1g	15.4% 4.94g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	57.8% 9.8g	89.3% 15g	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	19.5% 25.3g	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	NA	38g per day for Men 19-50 years
Protein	37% 20.8g	52.2% 29.3g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Sesame Flour	Recommended Dietary Allowance
Vitamin A	0.37% 3.36μg	0.32% 2.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.18% 0.038mg	213% 2.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.5% 0.058mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	79.4% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.26% 0.063mg	55.7% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.041mg	11% 0.14mg	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	7.37% 29.5μg	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	Sesame Flour	Recommended Dietary Allowance
Calcium	6.17% 61.7mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	161% 1.44mg	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	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	61.5% 1.4mg	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	110% 767mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	12% 402mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.35% 20mg	2.6% 39mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.14% 5.04g	0.023% 0.86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Whole Roasted Squash Seeds vs Sesame Flour:

• High fat Sesame Flour contains 66.9 times more Vitamin B1, 4.7 times more Vitamin B2, 39.6 times more Vitamin B3, 44.4 times more Vitamin B5, 3.5 times more Vitamin B6 and 2.9 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds as well as High fat Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Whole Roasted Squash Seeds vs Sesame Flour:

• Roasted Whole Pumpkin And Squash Seeds have 2.6 times more Potassium than High fat Sesame Flour.
• While High fat Sesame Flour contains 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 Roasted Whole Pumpkin And Squash Seeds and High fat Sesame Flour have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Roasted Whole Pumpkin And Squash Seeds have 2.4 times more Carbohydrate than High fat Sesame Flour.
• While High fat Sesame Flour contains 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 Roasted Whole Pumpkin And Squash Seeds and High fat Sesame Flour have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Roasted Whole Pumpkin And Squash Seeds as well as High fat Sesame Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.