Comparing Nutrients in 100 calories Roasted Squash Seed Kernels VS Tomatoes

Weight per 100 calories

• Roasted Squash Seed Kernels: 17.4g
• Tomatoes: 556g

Roasted Squash Seed Kernels have 31.9 times more energy per 100g than Tomatoes. It has very high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Roasted Squash Seed Kernels or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Tomatoes	17%	9%	74%

Macro Nutrients

	Roasted Squash Seed Kernels	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.55g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	4.65% 1.5g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.97% 2.56g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	0.31% 0.22g	20% 14.6g	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	0.017% 0.012g	10.5% 7.6g	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	% 0.012g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0g	g per day for Men 19-50 years
Fiber	3% 1.13g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1% 0.012mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.82% 0.77mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.34% 0.017mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 9.93μg	21% 83.3μg	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	0.35% 0.31mg	84.6% 76mg	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	0.65% 0.098mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.65% 0.78μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Tomatoes	Recommended Dietary Allowance
Calcium	0.91% 9.06mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	17.6% 1.4mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	27.5% 0.63mg	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	29.2% 205mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	4.04% 137mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	2.98% 1.64μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.14mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	0.01% 0.35g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Squash Seed Kernels vs Tomatoes:

• Raw Ripe Red Tomatoes contain more Vitamin A, 16.9 times more Vitamin B1, 4 times more Vitamin B2, 4.3 times more Vitamin B3, 5 times more Vitamin B5, 25.5 times more Vitamin B6, 8.4 times more Vitamin B9, 242.7 times more Vitamin C, 30.8 times more Vitamin E and 56 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Roasted Squash Seed Kernels vs Tomatoes:

• Roasted Pumpkin And Squash Seed Kernels have 1.6 times more Magnesium, 1.2 times more Manganese, 1.5 times more Phosphorus, more Selenium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6.1 times more Calcium, 1.5 times more Copper, 9.6 times more Potassium, 8.9 times more Sodium and 1484.8 times more Water than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Raw Ripe Red Tomatoes have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Roasted Pumpkin And Squash Seed Kernels have 7.7 times more Fat, 9.6 times more Saturated Fat and 7.7 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 8.4 times more Carbohydrate, 65 times more Sugars, 624.1 times more Fructose and 5.9 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Raw Ripe Red Tomatoes have similar amounts of Energy, Omega 3 and Protein per 100 kcal.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.