Comparing Nutrients in 100 calories Tomatoes VS Roasted Squash Seed Kernels

Weight per 100 calories

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

Roasted Pumpkin And Squash Seed Kernels have 31.9 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very high in comparison to other foods. Tomatoes having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw Ripe Red Tomatoes have 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 Raw Ripe Red Tomatoes as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw Ripe Red Tomatoes have 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.
• While Roasted Pumpkin And Squash Seed Kernels contain 1.6 times more Magnesium, 1.5 times more Phosphorus, more Selenium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Iron and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

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