Comparing Nutrients in 100 grams Roasted Squash Seed Kernels VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Roasted Squash Seed Kernels	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	19.8% 574kcal	19.8% 573kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	51.2% 49.7g	97g per day for Men 19-50 years
Saturated Fat	26.7% 8.54g	21.7% 6.96g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	126% 21.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	18% 23.5g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	0.41% 0.3g	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	0.097% 0.07g	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	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	17% 6.5g	31% 12g	38g per day for Men 19-50 years
Protein	53.3% 30g	31.7% 17.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Whole 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	5.83% 0.07mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	28.2% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	60.8% 0.79mg	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	14.3% 57μg	24.3% 97μg	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	2% 1.8mg	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	3.73% 0.56mg	1.67% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.75% 4.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	5.2% 52mg	98% 975mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	454% 4.1mg	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	101% 8.07mg	182% 14.6mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	83.6% 351mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	107% 2.46mg	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	168% 1174mg	90% 629mg	700mg per day for Men 19-50 years
Potassium	23% 788mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	62.5% 34.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	69.5% 7.64mg	70.5% 7.75mg	11mg per day for Men 19-50 years
Water	0.055% 2.03g	0.13% 4.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Squash Seed Kernels vs Whole Sesame Seeds:

• Roasted Pumpkin And Squash Seed Kernels have 11.4 times more Vitamin B5, more Vitamin C, 2.2 times more Vitamin E and more Vitamin K than Dried Whole Sesame Seeds.
• While Dried Whole Sesame Seeds contain 11.3 times more Vitamin B1, 1.6 times more Vitamin B2, 7.9 times more Vitamin B6 and 1.7 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Dried Whole Sesame Seeds have similar amounts of Vitamin B3 per 100 g.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Dried Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Squash Seed Kernels vs Whole Sesame Seeds:

• Roasted Pumpkin And Squash Seed Kernels have 1.6 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium and 1.6 times more Sodium than Dried Whole Sesame Seeds.
• While Dried Whole Sesame Seeds contain 18.8 times more Calcium, 3.2 times more Copper, 1.8 times more Iron and 3.7 times more Selenium than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Dried Whole Sesame Seeds have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Roasted Pumpkin And Squash Seed Kernels have 1.2 times more Saturated Fat, 4.3 times more Sugars and 1.7 times more Protein than Dried Whole Sesame Seeds.
• While Dried Whole Sesame Seeds contain 3.4 times more Omega 3, 1.6 times more Carbohydrate and 1.8 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Dried Whole Sesame Seeds have similar amounts of Energy, Fat and Omega 6 per 100 g.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Dried Whole Sesame Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.