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

Macros Ratio

	Protein	Fat	Carbs
Sesame Butter	12%	73%	15%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Sesame Butter	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	20.2% 586kcal	15.4% 446kcal	2900kcal per day for Men 19-50 years
Fat	52.4% 51g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.12g	11.5% 3.67g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	129% 22g	51.5% 8.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	41.3% 53.8g	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	14.5% 5.5g	48.4% 18.4g	38g per day for Men 19-50 years
Protein	32.3% 18g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Sesame Butter	Whole Roasted Squash Seeds	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	20% 0.24mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.04% 0.052mg	1.12% 0.056mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.8% 0.82mg	2.85% 0.037mg	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	25% 100μg	2.25% 9μg	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	0.33% 0.3mg	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

	Sesame Butter	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	96% 960mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	468% 4.2mg	76.7% 0.69mg	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	240% 19mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	86% 362mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	21.6% 0.5mg	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	94% 659mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	17% 582mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	64.5% 35.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	66.3% 7.3mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.12% 4.5g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Sesame Butter have 7.1 times more Vitamin B1, 3.8 times more Vitamin B2, 23.4 times more Vitamin B3, 22.1 times more Vitamin B6 and 11.1 times more Vitamin B9 than Whole Roasted Squash Seeds.
• 100 grams of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3
• Both Sesame Butter paste as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Sesame Butter have 17.5 times more Calcium, 6.1 times more Copper, 5.8 times more Iron, 1.4 times more Magnesium, 5.1 times more Manganese and 7.2 times more Phosphorus than Whole Roasted Squash Seeds.
• While 100 g of Roasted Whole Pumpkin And Squash Seeds contain 1.6 times more Potassium and 1.4 times more Zinc than Sesame Butter paste.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sesame Butter have 1.3 times more Energy, 2.6 times more Fat, 1.9 times more Saturated Fat, 5 times more Omega 3 and 2.5 times more Omega 6 than Whole Roasted Squash Seeds.
• While 100 g of Roasted Whole Pumpkin And Squash Seeds contain 2.2 times more Carbohydrate and 3.3 times more Fiber than Sesame Butter paste.
• Both Sesame Butter and Whole Roasted Squash Seeds offer comparable quantities of Protein per 100 grams.