Comparing Nutrients in 7 ounces Squash Seed Kernels VS Partially Defatted Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Partially Defatted Sesame Flour	39%	26%	35%

Macro Nutrients

	Squash Seed Kernels	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Energy	38.3% 1109kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	24.3% 23.6g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	10% 3.24g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	242% 41g	58.6% 9.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.3g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	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	0.41% 0.3g	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 2.24g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	NA	38g per day for Men 19-50 years
Protein	107% 60g	143% 80g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	418% 5.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	110% 5.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	23.2% 0.3mg	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	28.8% 115μg	14.4% 57.5μg	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	4.2% 3.77mg	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	29% 4.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Calcium	9.13% 91mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	296% 2.67mg	316% 2.84mg	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	219% 17.5mg	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	280% 1175mg	171% 718mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	121% 2.8mg	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	350% 2447mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	25% 843mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	193% 21.2mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Squash Seed Kernels VS Partially Defatted Sesame Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Squash Seed Kernels versus 7 oz of Partially Defatted Sesame Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Squash Seed Kernels vs Partially Defatted Sesame Flour:

• 7 ounces of Squash Seed Kernels have 2 times more Vitamin B9 and more Vitamin C than Partially Defatted Sesame Flour.
• While 7 oz of Partially Defatted Sesame Flour contain 9.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.5 times more Vitamin B3 and 3.7 times more Vitamin B5 than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Partially Defatted Sesame Flour provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Partially Defatted Sesame Flour have insufficient amounts of Vitamin C
• Both Dried Pumpkin And Squash Seed Kernels as well as Partially Defatted Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Squash Seed Kernels vs Partially Defatted Sesame Flour:

• 7 ounces of Squash Seed Kernels have 1.6 times more Magnesium, 3.2 times more Manganese, 1.5 times more Phosphorus and 1.9 times more Potassium than Partially Defatted Sesame Flour.
• While 7 oz of Partially Defatted Sesame Flour contain 3.3 times more Calcium, 1.6 times more Iron, 5.9 times more Sodium and 1.4 times more Zinc than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Partially Defatted Sesame Flour contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Squash Seed Kernels have 1.5 times more Energy, 4.1 times more Fat, 5.3 times more Saturated Fat, 1.4 times more Omega 3 and 4.1 times more Omega 6 than Partially Defatted Sesame Flour.
• While 7 oz of Partially Defatted Sesame Flour contain 3.3 times more Carbohydrate and 1.3 times more Protein than Dried Pumpkin And Squash Seed Kernels.