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

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Whole Sesame Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Energy	28% 812kcal	27.3% 792kcal	2900kcal per day for Men 19-50 years
Fat	72.6% 70.4g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	31% 9.86g	38.4% 12.3g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	178% 30.3g	173% 29.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.6% 33.2g	11.7% 15g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	2.74% 2g	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	0.29% 0.21g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	44% 16.7g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	45% 25g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	44% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.071mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	15.6% 0.2mg	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	34.4% 137μg	20.6% 82.2μg	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	3% 2.7mg	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	2.36% 0.35mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	138% 1382mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	212% 1.9mg	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	258% 20.6mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	118% 498mg	200% 839mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	280% 6.44mg	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	127% 892mg	250% 1748mg	700mg per day for Men 19-50 years
Potassium	19.5% 663mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.18% 6.65g	0.2% 7.4g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Whole Sesame Seeds have 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 5.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 15 times more Vitamin B5, more Vitamin C, 8.7 times more Vitamin E and more Vitamin K than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Squash Seed Kernels provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Whole Sesame Seeds have insufficient amounts of Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Dried Whole Sesame Seeds as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Whole Sesame Seeds have 21.2 times more Calcium, 3 times more Copper, 1.6 times more Iron and 3.7 times more Selenium than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 1.7 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus and 1.7 times more Potassium than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Squash Seed Kernels contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Sesame Seeds have 3.1 times more Omega 3, 2.2 times more Carbohydrate and 2 times more Fiber than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 1.7 times more Protein than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Squash Seed Kernels offer comparable quantities of Energy, Fat, Saturated Fat and Omega 6 per five ounces.