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

Macros Ratio

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

Macro Nutrients

	Roasted Sesame Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Energy	38.7% 1121kcal	38.3% 1109kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	41.7% 13.3g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	242% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	16.3% 21.3g	130g per day for Men 19-50 years
Sugars	NA	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	73% 27.8g	31.3% 12g	38g per day for Men 19-50 years
Protein	60% 33.7g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	133% 1.6mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	48.6% 194μg	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	NA	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	196% 1963mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	545% 4.9mg	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	366% 29.3mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	280% 1175mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	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	181% 1266mg	350% 2447mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	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	129% 14.2mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	0.28% 10.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Roasted 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 Roasted Sesame Seeds vs Squash Seed Kernels:

• 7 ounces of Roasted Sesame Seeds have 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 5.6 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 14.7 times more Vitamin B5 and more Vitamin C than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Squash Seed Kernels 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 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 Roasted Sesame Seeds vs Squash Seed Kernels:

• 7 ounces of Roasted Sesame Seeds have 21.5 times more Calcium, 1.8 times more Copper, 1.7 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, 1.9 times more Phosphorus and 1.7 times more Potassium than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Squash Seed Kernels contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sesame Seeds have 3 times more Omega 3, 2.4 times more Carbohydrate and 2.3 times more Fiber than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 1.3 times more Saturated Fat and 1.8 times more Protein than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Squash Seed Kernels offer comparable quantities of Energy, Fat and Omega 6 per seven ounces.