Comparing Nutrients in 5 ounces Roasted Pumpkin And Squash Seed Kernels with Salt VS Toasted Sesame Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Toasted Sesame Seeds with Salt	11%	72%	17%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Energy	28% 814kcal	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% 12g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	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	16% 21g	28.4% 37g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	24.2% 9.2g	63% 24g	38g per day for Men 19-50 years
Protein	75.5% 42.3g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.28mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	19.3% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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% 80.8μg	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	2.83% 2.55mg	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	5.3% 0.79mg	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	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	143% 11.4mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	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	238% 1664mg	157% 1097mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	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	24% 363mg	55.6% 833mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.078% 2.88g	0.19% 7.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt vs Toasted Sesame Seeds with Salt:

• Roasted Pumpkin And Squash Seed Kernels with Salt have more Vitamin C, 2.2 times more Vitamin E and more Vitamin K than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 17.2 times more Vitamin B1, 3.1 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Pumpkin And Squash Seed Kernels with Salt vs Toasted Sesame Seeds with Salt:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 1.6 times more Magnesium, 3.1 times more Manganese, 1.5 times more Phosphorus and 1.9 times more Potassium than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 2.5 times more Calcium, 3.7 times more Selenium, 2.3 times more Sodium and 1.3 times more Zinc than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Copper and Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 1.3 times more Saturated Fat, 2.7 times more Sugars and 1.8 times more Protein than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 3.3 times more Omega 3, 1.8 times more Carbohydrate and 2.6 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Energy, Fat and Omega 6 per 5 oz.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.