Comparing Nutrients in 5 ounces Sesame Butter VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Sesame Butter	12%	73%	15%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Sesame Butter	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	28.6% 831kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	74.3% 72g	28.3% 27.5g	97g per day for Men 19-50 years
Saturated Fat	31.6% 10g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	34% 0.55g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	183% 31g	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	58.6% 76g	130g per day for Men 19-50 years
Sugars	NA	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	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	20.5% 7.8g	68.6% 26g	38g per day for Men 19-50 years
Protein	45.8% 25.6g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Sesame Butter	Whole Roasted Squash Seeds	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	28.3% 0.34mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.4% 9.5mg	2.53% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.47% 0.074mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	4.03% 0.052mg	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	35.4% 142μg	3.2% 12.8μg	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	0.47% 0.43mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Butter	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	136% 1361mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	664% 5.97mg	109% 0.98mg	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	340% 27.2mg	58.6% 4.7mg	8mg per day for Men 19-50 years
Magnesium	122% 513mg	88.4% 371mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	30.6% 0.7mg	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	133% 934mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	24.3% 825mg	38.3% 1303mg	3400mg per day for Men 19-50 years
Selenium	91% 50.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	0.061% 2.27g	0.17% 6.38g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Butter VS Whole Roasted Squash Seeds per 5 oz

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

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

• 5 ounces of Sesame Butter have 7.1 times more Vitamin B1, 3.8 times more Vitamin B2, 23.4 times more Vitamin B3, 22.1 times more Vitamin B6 and 11.1 times more Vitamin B9 than Whole Roasted Squash Seeds.
• 5 ounces of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3
• Both Sesame Butter paste as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Sesame Butter have 17.5 times more Calcium, 6.1 times more Copper, 5.8 times more Iron, 1.4 times more Magnesium, 5.1 times more Manganese and 7.2 times more Phosphorus than Whole Roasted Squash Seeds.
• While 5 oz of Roasted Whole Pumpkin And Squash Seeds contain 1.6 times more Potassium and 1.4 times more Zinc than Sesame Butter paste.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sesame Butter have 1.3 times more Energy, 2.6 times more Fat, 1.9 times more Saturated Fat, 5 times more Omega 3 and 2.5 times more Omega 6 than Whole Roasted Squash Seeds.
• While 5 oz of Roasted Whole Pumpkin And Squash Seeds contain 2.2 times more Carbohydrate and 3.3 times more Fiber than Sesame Butter paste.
• Both Sesame Butter and Whole Roasted Squash Seeds offer comparable quantities of Protein per five ounces.