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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 100 grams:

• 100 grams of Whole Sesame Seeds have 3.4 times more Omega 3, 1.6 times more Carbohydrate and 1.8 times more Fiber than Roasted Squash Seed Kernels.
• While 100 g of Roasted Pumpkin And Squash Seed Kernels contain 1.7 times more Protein than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Roasted Squash Seed Kernels offer comparable quantities of Energy, Fat, Saturated Fat and Omega 6 per 100 grams.