Comparing Nutrients in 7 ounces Squash Seed Kernels VS Whole Sesame Seeds

Macros Ratio

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

Macro Nutrients

	Squash Seed Kernels	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	38.3% 1109kcal	39.2% 1137kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	43% 14g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	242% 41g	250% 42.4g	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	35.8% 46.5g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	0.82% 0.6g	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	61.6% 23.4g	38g per day for Men 19-50 years
Protein	107% 60g	63% 35g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	56% 8.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	121% 1.57mg	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	48% 192μg	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	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	9.13% 91mg	193% 1935mg	1000mg per day for Men 19-50 years
Copper	296% 2.67mg	900% 8.1mg	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	361% 29mg	8mg per day for Men 19-50 years
Magnesium	280% 1175mg	166% 697mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	212% 4.9mg	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	178% 1248mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	27.3% 929mg	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	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	140% 15.4mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.25% 9.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Squash Seed Kernels VS Whole Sesame Seeds per 7 oz

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

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

• 7 ounces of Squash Seed Kernels have 15 times more Vitamin B5, more Vitamin C, 8.7 times more Vitamin E and more Vitamin K than Whole Sesame Seeds.
• While 7 oz of Dried Whole Sesame Seeds contain 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 Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Whole Sesame Seeds provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Whole Sesame Seeds have insufficient amounts of Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Dried Pumpkin And Squash Seed Kernels as well as Dried Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Squash Seed Kernels have 1.7 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus and 1.7 times more Potassium than Whole Sesame Seeds.
• While 7 oz of Dried Whole Sesame Seeds contain 21.2 times more Calcium, 3 times more Copper, 1.6 times more Iron and 3.7 times more Selenium than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Whole Sesame Seeds contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Squash Seed Kernels have 1.2 times more Saturated Fat and 1.7 times more Protein than Whole Sesame Seeds.
• While 7 oz of Dried Whole Sesame Seeds contain 3.1 times more Omega 3, 2.2 times more Carbohydrate and 2 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Whole Sesame Seeds offer comparable quantities of Energy, Fat and Omega 6 per seven ounces.

Frequently Asked Questions about Squash Seed Kernels VS Whole Sesame Seeds

What are the health benefits of Squash Seed Kernels compared to Whole Sesame Seeds?

Squash seed kernels are a good source of plant-based protein, healthy fats, fiber, and essential minerals such as magnesium, zinc, and iron. They also contain antioxidants that help reduce inflammation and support heart health. On the other hand, whole sesame seeds are rich in calcium, iron, and vitamin B6. Both are nutritious options, but squash seed kernels may have a slight edge in protein content and mineral diversity.

Can I lose weight easier by eating more Squash Seed Kernels or Whole Sesame Seeds?

Both squash seed kernels and whole sesame seeds are nutritious options that can support weight loss due to their high fiber and protein content. However, squash seed kernels are slightly lower in calories and higher in protein compared to sesame seeds. Therefore, incorporating squash seed kernels into your diet may help you feel fuller for longer and support weight loss efforts. Remember to balance your diet with a variety of nutrient-dense foods for overall health and weight management.

Should I eat more Squash Seed Kernels or more Whole Sesame Seeds to gain more muscles while training consistently?

Both squash seed kernels and whole sesame seeds are nutritious options for gaining muscle while training consistently. However, squash seed kernels are slightly higher in protein and also contain essential minerals like magnesium and zinc which are important for muscle recovery and growth. Therefore, incorporating more squash seed kernels into your diet may be beneficial for muscle building.

What is the environmental impact of producing Squash Seed Kernels compared to Whole Sesame Seeds?

Producing Squash Seed Kernels generally has a lower environmental impact compared to Whole Sesame Seeds. Squash seeds are often a byproduct of squash production, reducing waste, while sesame seeds require specific cultivation practices. Additionally, squash plants are typically hardier and require fewer resources such as water and pesticides compared to sesame plants.