Comparing Nutrients in 100 grams Whole Roasted Squash Seeds VS Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Sesame Flour	22%	59%	19%

Macro Nutrients

	Whole Roasted Squash Seeds	Sesame Flour	Recommended Dietary Allowance
Energy	15.4% 446kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	38.2% 37g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.67g	16.2% 5.2g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	51.5% 8.76g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.8g	20.5% 26.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	48.4% 18.4g	NA	38g per day for Men 19-50 years
Protein	33% 18.6g	55% 30.8g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Sesame Flour	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	224% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	83.6% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.12% 0.056mg	58.6% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	11.7% 0.15mg	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	2.25% 9μg	7.75% 31μg	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	0.33% 0.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Sesame Flour	Recommended Dietary Allowance
Calcium	5.5% 55mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	169% 1.52mg	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	41.4% 3.3mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	62.4% 262mg	86% 361mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	64.7% 1.5mg	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	13% 92mg	115% 807mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.024% 0.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Roasted Squash Seeds VS Sesame Flour per 100 g

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

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

• 100 g of High fat Sesame Flour contain 78.9 times more Vitamin B1, 5.5 times more Vitamin B2, 46.7 times more Vitamin B3, 52.3 times more Vitamin B5, 4.1 times more Vitamin B6 and 3.4 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• 100 grams of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Roasted Whole Pumpkin And Squash Seeds as well as High fat Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Whole Roasted Squash Seeds have 2.2 times more Potassium than Sesame Flour.
• While 100 g of High fat Sesame Flour contain 2.9 times more Calcium, 2.2 times more Copper, 4.6 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 8.8 times more Phosphorus and 2.3 times more Sodium than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Sesame Flour contain similar levels of Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Whole Roasted Squash Seeds have 2 times more Carbohydrate than Sesame Flour.
• While 100 g of High fat Sesame Flour contain 1.9 times more Fat, 1.4 times more Saturated Fat, 3.6 times more Omega 3, 1.8 times more Omega 6 and 1.7 times more Protein than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Sesame Flour offer comparable quantities of Energy per 100 grams.