Comparing Nutrients in 5 ounces Whole Roasted Squash Seeds VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Tahini	11%	76%	13%

Macro Nutrients

	Whole Roasted Squash Seeds	Tahini	Recommended Dietary Allowance
Energy	21.8% 632kcal	29% 843kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.5g	78.6% 76.2g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	33.4% 10.7g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.6% 76g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	0.96% 0.69g	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	68.6% 26g	34.7% 13g	38g per day for Men 19-50 years
Protein	47% 26.3g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Tahini	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.53% 0.41mg	48.3% 7.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	16.2% 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	3.2% 12.8μg	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	0.47% 0.43mg	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	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Tahini	Recommended Dietary Allowance
Calcium	7.8% 78mg	60.4% 604mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	254% 2.3mg	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	58.6% 4.7mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	88.4% 371mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	89.7% 2.06mg	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	18.6% 130mg	148% 1038mg	700mg per day for Men 19-50 years
Potassium	38.3% 1303mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	NA	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	0.17% 6.38g	0.12% 4.32g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Whole Roasted Squash Seeds vs Tahini:

• Sesame Butter from Roasted Kernels contain 35.9 times more Vitamin B1, 9.1 times more Vitamin B2, 19.1 times more Vitamin B3, 12.4 times more Vitamin B5, 4 times more Vitamin B6 and 10.9 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Whole Roasted Squash Seeds vs Tahini:

• Roasted Whole Pumpkin And Squash Seeds have 2.8 times more Magnesium, 2.2 times more Potassium and 2.2 times more Zinc than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 7.7 times more Calcium, 2.3 times more Copper, 2.7 times more Iron, 2.9 times more Manganese, 8 times more Phosphorus and 6.4 times more Sodium than Roasted Whole Pumpkin And Squash Seeds.

Comparison of macro-nutrients per 5 ounces:

• Roasted Whole Pumpkin And Squash Seeds have 2.5 times more Carbohydrate and 2 times more Fiber than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 1.3 times more Energy, 2.8 times more Fat, 2.1 times more Saturated Fat, 5.3 times more Omega 3 and 2.6 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Sesame Butter from Roasted Kernels have similar amounts of Protein per 5 oz.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Sesame Butter from Roasted Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.