Comparing Nutrients in 5 ounces Roasted Squash Seed Kernels VS Roasted Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Roasted Sesame Seeds	11%	72%	17%

Macro Nutrients

	Roasted Squash Seed Kernels	Roasted Sesame Seeds	Recommended Dietary Allowance
Energy	28% 814kcal	27.6% 801kcal	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% 36.5g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	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	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	52.2% 20g	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 Squash Seed Kernels	Roasted Sesame Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	27.4% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.28mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	87.4% 1.14mg	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	20% 80.8μg	34.7% 139μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	140% 1402mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	389% 3.5mg	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	262% 21mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	120% 505mg	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	154% 3.54mg	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	129% 904mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	20% 673mg	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	1.7% 25.5mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.078% 2.88g	0.13% 4.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Squash Seed Kernels VS Roasted Sesame Seeds per 5 oz

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

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

• 5 ounces of Roasted Squash Seed Kernels have 11.2 times more Vitamin B5 and more Vitamin C than Roasted Sesame Seeds.
• While 5 oz of Roasted Whole Sesame Seeds contain 11.5 times more Vitamin B1, 1.7 times more Vitamin B2, 8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Roasted Sesame Seeds provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Roasted Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin C
• Both Roasted Pumpkin And Squash Seed Kernels as well as Roasted Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Roasted Squash Seed Kernels have 1.5 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus and 1.7 times more Potassium than Roasted Sesame Seeds.
• While 5 oz of Roasted Whole Sesame Seeds contain 19 times more Calcium, 1.9 times more Copper, 1.8 times more Iron and 3.7 times more Selenium than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Roasted Sesame Seeds contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Squash Seed Kernels have 1.3 times more Saturated Fat and 1.8 times more Protein than Roasted Sesame Seeds.
• While 5 oz of Roasted Whole Sesame Seeds contain 3.3 times more Omega 3, 1.7 times more Carbohydrate and 2.2 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Roasted Sesame Seeds offer comparable quantities of Energy, Fat and Omega 6 per five ounces.