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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Roasted Sesame Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Energy	27.6% 801kcal	27.3% 792kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	38.4% 12.3g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	172% 29.3g	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	28% 36.5g	11.7% 15g	130g per day for Men 19-50 years
Sugars	NA	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	52.2% 20g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	43% 24g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	95% 1.14mg	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.4% 0.36mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	44% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.4% 1.14mg	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	34.7% 139μg	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	NA	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	140% 1402mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	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	262% 21mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	120% 505mg	200% 839mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	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	129% 904mg	250% 1748mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	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	92% 10mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.13% 4.68g	0.2% 7.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Roasted 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 Roasted Sesame Seeds vs Squash Seed Kernels:

• 5 ounces of Roasted Sesame Seeds have 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 5.6 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 14.7 times more Vitamin B5 and more Vitamin C than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Squash Seed Kernels 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 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 Roasted Sesame Seeds vs Squash Seed Kernels:

• 5 ounces of Roasted Sesame Seeds have 21.5 times more Calcium, 1.8 times more Copper, 1.7 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, 1.9 times more Phosphorus and 1.7 times more Potassium than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Squash Seed Kernels contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sesame Seeds have 3 times more Omega 3, 2.4 times more Carbohydrate and 2.3 times more Fiber than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 1.3 times more Saturated Fat and 1.8 times more Protein than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Squash Seed Kernels offer comparable quantities of Energy, Fat and Omega 6 per five ounces.