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

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Roasted Sesame Seeds	11%	72%	17%

Macro Nutrients

	Roasted Squash Seed Kernels	Roasted Sesame Seeds	Recommended Dietary Allowance
Energy	39.3% 1139kcal	38.7% 1121kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	53% 17g	41.7% 13.3g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	39.3% 51g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 2.26g	NA	g per day for Men 19-50 years
Fiber	34% 13g	73% 27.8g	38g per day for Men 19-50 years
Protein	106% 59.2g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Roasted Sesame Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	38.3% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	122% 1.6mg	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	28.3% 113μg	48.6% 194μg	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	3.97% 3.57mg	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	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	10.3% 103mg	196% 1963mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	545% 4.9mg	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	200% 16mg	366% 29.3mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	215% 4.95mg	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	333% 2330mg	181% 1266mg	700mg per day for Men 19-50 years
Potassium	46% 1564mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	129% 14.2mg	11mg per day for Men 19-50 years
Water	0.11% 4.03g	0.18% 6.55g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Roasted Squash Seed Kernels have 11.2 times more Vitamin B5 and more Vitamin C than Roasted Sesame Seeds.
• While 7 oz of Roasted Whole Sesame Seeds contain 11.5 times more Vitamin B1, 1.7 times more Vitamin B2, 8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Roasted Sesame Seeds provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Roasted Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin C
• Both Roasted Pumpkin And Squash Seed Kernels as well as Roasted Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Roasted Squash Seed Kernels have 1.5 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus and 1.7 times more Potassium than Roasted Sesame Seeds.
• While 7 oz of Roasted Whole Sesame Seeds contain 19 times more Calcium, 1.9 times more Copper, 1.8 times more Iron and 3.7 times more Selenium than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Roasted Sesame Seeds contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Squash Seed Kernels have 1.3 times more Saturated Fat and 1.8 times more Protein than Roasted Sesame Seeds.
• While 7 oz of Roasted Whole Sesame Seeds contain 3.3 times more Omega 3, 1.7 times more Carbohydrate and 2.2 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Roasted Sesame Seeds offer comparable quantities of Energy, Fat and Omega 6 per seven ounces.