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

Macros Ratio

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

Macro Nutrients

	Roasted Sesame Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	38.7% 1121kcal	39.3% 1139kcal	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% 17g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	229% 39g	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	22.5% 29g	130g per day for Men 19-50 years
Sugars	NA	3.53% 2.56g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 2.26g	g per day for Men 19-50 years
Fiber	73% 27.8g	34% 13g	38g per day for Men 19-50 years
Protein	60% 33.7g	106% 59.2g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

• 7 ounces of Roasted Sesame Seeds have 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 Squash Seed Kernels.
• While 7 oz of Roasted Pumpkin And Squash Seed Kernels contain 11.2 times more Vitamin B5 and more Vitamin C than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Roasted 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 Roasted 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 Roasted Squash Seed Kernels:

• 7 ounces of Roasted Sesame Seeds have 19 times more Calcium, 1.9 times more Copper, 1.8 times more Iron and 3.7 times more Selenium than Roasted Squash Seed Kernels.
• While 7 oz of Roasted Pumpkin And Squash Seed Kernels contain 1.5 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus and 1.7 times more Potassium than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Roasted 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 3.3 times more Omega 3, 1.7 times more Carbohydrate and 2.2 times more Fiber than Roasted Squash Seed Kernels.
• While 7 oz of Roasted 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 Roasted Squash Seed Kernels offer comparable quantities of Energy, Fat and Omega 6 per seven ounces.