Comparing Nutrients in 5 ounces Squash Seed Kernels VS Toasted Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Squash Seed Kernels	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	27.3% 792kcal	27.7% 804kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	38.4% 12.3g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	173% 29.4g	172% 29.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15g	28.4% 37g	130g per day for Men 19-50 years
Sugars	2.74% 2g	0.94% 0.68g	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	0.29% 0.21g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22.4% 8.5g	63% 24g	38g per day for Men 19-50 years
Protein	76.5% 43g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.2% 0.39mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.07mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	19.3% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	16% 0.21mg	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	20.6% 82.2μg	34% 136μg	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	3% 2.7mg	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	20.6% 3.1mg	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	229% 2.07mg	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	156% 12.5mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	200% 839mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	280% 6.44mg	88% 2.02mg	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	250% 1748mg	157% 1097mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.7% 55.3mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	0.19% 7.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Squash Seed Kernels VS Toasted Sesame Seed Kernels per 5 oz

Compare the macro and micronutrient content in 5 oz of Squash Seed Kernels versus 5 oz of Toasted Sesame Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Squash Seed Kernels vs Toasted Sesame Seed Kernels:

• 5 ounces of Squash Seed Kernels have more Vitamin C, 8.7 times more Vitamin E and more Vitamin K than Toasted Sesame Seed Kernels.
• While 5 oz of Toasted Hulled Sesame Seed Kernels contain 4.4 times more Vitamin B1, 3 times more Vitamin B2 and 1.7 times more Vitamin B9 than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Toasted Sesame Seed Kernels provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Dried Pumpkin And Squash Seed Kernels as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Squash Seed Kernels vs Toasted Sesame Seed Kernels:

• 5 ounces of Squash Seed Kernels have 1.7 times more Magnesium, 3.2 times more Manganese, 1.6 times more Phosphorus and 2 times more Potassium than Toasted Sesame Seed Kernels.
• While 5 oz of Toasted Hulled Sesame Seed Kernels contain 2.8 times more Calcium, 3.7 times more Selenium, 5.6 times more Sodium and 1.3 times more Zinc than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Toasted Sesame Seed Kernels contain similar levels of Copper and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Squash Seed Kernels have 1.3 times more Saturated Fat and 1.8 times more Protein than Toasted Sesame Seed Kernels.
• While 5 oz of Toasted Hulled Sesame Seed Kernels contain 3 times more Omega 3, 2.4 times more Carbohydrate and 2.8 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Toasted Sesame Seed Kernels offer comparable quantities of Energy, Fat and Omega 6 per five ounces.