Comparing Nutrients in 100 grams 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	19.8% 574kcal	19.5% 565kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	26.7% 8.54g	21% 6.72g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	22.7% 0.36g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	121% 20.7g	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	19.8% 25.7g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	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	0.097% 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	37% 14g	38g per day for Men 19-50 years
Protein	53.3% 30g	30.3% 17g	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	5.83% 0.07mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	1% 0.051mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	61.7% 0.8mg	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	24.5% 98μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.75% 4.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	5.2% 52mg	99% 989mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	274% 2.47mg	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	185% 14.8mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	84.8% 356mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	109% 2.5mg	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	91% 638mg	700mg per day for Men 19-50 years
Potassium	23% 788mg	14% 475mg	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	65% 7.16mg	11mg per day for Men 19-50 years
Water	0.055% 2.03g	0.089% 3.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Squash Seed Kernels VS Roasted Sesame Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Squash Seed Kernels versus 100 g of Roasted Sesame Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Roasted Squash Seed Kernels have 11.2 times more Vitamin B5 and more Vitamin C than Roasted Sesame Seeds.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.

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

• 100 grams 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 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Squash Seed Kernels have 1.3 times more Saturated Fat and 1.8 times more Protein than Roasted Sesame Seeds.
• While 100 g 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 100 grams.