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

Macros Ratio

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

Macro Nutrients

	Whole Sesame Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Energy	39.2% 1137kcal	38.3% 1109kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	43% 14g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	250% 42.4g	242% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.8% 46.5g	16.3% 21.3g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	3.83% 2.78g	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	0.41% 0.3g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	NA	% 2.24g	g per day for Men 19-50 years
Fiber	61.6% 23.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	63% 35g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.96mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	22% 0.28mg	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	48% 192μg	28.8% 115μg	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	4.2% 3.77mg	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	3.3% 0.5mg	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	193% 1935mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	900% 8.1mg	296% 2.67mg	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	361% 29mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	166% 697mg	280% 1175mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	392% 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	178% 1248mg	350% 2447mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	140% 15.4mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	0.28% 10.4g	3700g per day for Men 19-50 years

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

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

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

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