Comparing Nutrients in 500 calories Whole Sesame Seeds VS Squash Seed Kernels

Weight per 500 calories

• Whole Sesame Seeds: 87.3g
• Squash Seed Kernels: 89.4g

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

Discover which food has more nutrients per 500 calories - Whole Sesame Seeds or Squash Seed Kernels?

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Whole Sesame Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	45.2% 44g	97g per day for Men 19-50 years
Saturated Fat	19% 6.07g	24.2% 7.75g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	109% 18.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.5g	7.37% 9.58g	130g per day for Men 19-50 years
Sugars	0.36% 0.26g	1.73% 1.25g	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	0.19% 0.13g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	27% 10.3g	14% 5.37g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	48.3% 27g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.099% 0.89μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.94mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.87% 0.044mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	9.84% 0.13mg	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	21% 84.6μg	13% 52μg	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% 0mg	1.9% 1.7mg	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	1.45% 0.22mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.44% 6.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	85% 851mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	396% 3.56mg	133% 1.2mg	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	159% 12.7mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	73% 306mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	177% 4.06mg	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	78.4% 549mg	158% 1103mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	21.3% 724mg	3400mg per day for Men 19-50 years
Selenium	54.6% 30μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.6mg	0.42% 6.26mg	1500mg per day for Men 19-50 years
Zinc	61.5% 6.76mg	63.5% 7mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	0.13% 4.68g	3700g per day for Men 19-50 years

Whole Sesame Seeds VS Squash Seed Kernels Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Whole Sesame Seeds or Squash Seed Kernels?

Lets compare vitamin content per 500 calories of Whole Sesame Seeds vs Squash Seed Kernels:

• 500 calories of Whole Sesame Seeds have 2.8 times more Vitamin B1, 1.6 times more Vitamin B2, 5.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Squash Seed Kernels.
• While 500 kcal of Dried Pumpkin And Squash Seed Kernels contain 15.4 times more Vitamin B5 and 8.9 times more Vitamin E than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Squash Seed Kernels provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Whole Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin E
• 500 calories of Squash Seed Kernels have insufficient amounts of Vitamin B6
• Both Dried Whole Sesame Seeds as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Whole Sesame Seeds vs Squash Seed Kernels:

• 500 calories of Whole Sesame Seeds have 20.7 times more Calcium, 3 times more Copper, 1.6 times more Iron and 3.6 times more Selenium than Squash Seed Kernels.
• While 500 kcal of Dried Pumpkin And Squash Seed Kernels contain 1.7 times more Magnesium, 1.9 times more Manganese, 2 times more Phosphorus and 1.8 times more Potassium than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Squash Seed Kernels contain similar levels of Zinc per 500 calories.
• 500 calories of Squash Seed Kernels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Whole Sesame Seeds have 3.1 times more Omega 3, 2.1 times more Carbohydrate and 1.9 times more Fiber than Squash Seed Kernels.
• While 500 kcal of Dried Pumpkin And Squash Seed Kernels contain 1.3 times more Saturated Fat and 1.7 times more Protein than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Squash Seed Kernels offer comparable quantities of Energy, Fat and Omega 6 per 500 calories.
• 500 calories of Squash Seed Kernels provide inadequate amounts of Omega 3 and Carbohydrate