Comparing Nutrients in 7 ounces Squash Seed Kernels VS Toasted Sesame Seed Kernels

Macros Ratio

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

Macro Nutrients

	Squash Seed Kernels	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	38.3% 1109kcal	38.8% 1125kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	41.7% 13.3g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	242% 41g	241% 41g	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	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	1.3% 0.95g	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	88.3% 33.5g	38g per day for Men 19-50 years
Protein	107% 60g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Toasted Sesame Seed Kernels	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	199% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	67.4% 10.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	22.3% 0.29mg	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	47.6% 191μg	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	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	9.13% 91mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	296% 2.67mg	321% 2.9mg	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	219% 17.5mg	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	280% 1175mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	123% 2.83mg	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	219% 1536mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	23.7% 806mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	5.16% 77.4mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Squash Seed Kernels VS Toasted Sesame Seed Kernels per 7 oz

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

Lets compare vitamin content per 7 ounces of Squash Seed Kernels vs Toasted Sesame Seed Kernels:

• 7 ounces of Squash Seed Kernels have more Vitamin C, 8.7 times more Vitamin E and more Vitamin K than Toasted Sesame Seed Kernels.
• While 7 oz of Toasted Hulled Sesame Seed Kernels contain 4.4 times more Vitamin B1, 3 times more Vitamin B2 and 1.7 times more Vitamin B9 than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Toasted Sesame Seed Kernels provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Dried Pumpkin And Squash Seed Kernels as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Squash Seed Kernels vs Toasted Sesame Seed Kernels:

• 7 ounces of Squash Seed Kernels have 1.7 times more Magnesium, 3.2 times more Manganese, 1.6 times more Phosphorus and 2 times more Potassium than Toasted Sesame Seed Kernels.
• While 7 oz of Toasted Hulled Sesame Seed Kernels contain 2.8 times more Calcium, 3.7 times more Selenium, 5.6 times more Sodium and 1.3 times more Zinc than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Toasted Sesame Seed Kernels contain similar levels of Copper and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Squash Seed Kernels have 1.3 times more Saturated Fat and 1.8 times more Protein than Toasted Sesame Seed Kernels.
• While 7 oz of Toasted Hulled Sesame Seed Kernels contain 3 times more Omega 3, 2.4 times more Carbohydrate and 2.8 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Toasted Sesame Seed Kernels offer comparable quantities of Energy, Fat and Omega 6 per seven ounces.