Comparing Nutrients in 14 ounces Roasted Pumpkin And Squash Seed Kernels with Salt VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Tomato Powder	Recommended Dietary Allowance
Energy	78.6% 2278kcal	41.3% 1199kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	457% 77.8g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.4g	228% 296g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	240% 174g	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 4.52g	NA	g per day for Men 19-50 years
Fiber	68% 25.8g	172% 65.5g	38g per day for Men 19-50 years
Protein	211% 118g	91% 51.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	380% 3421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	227% 36.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	298% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	140% 1.8mg	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	56.6% 226μg	119% 476μg	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	7.94% 7.14mg	515% 463mg	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	15% 2.22mg	324% 48.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	161% 194μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Tomato Powder	Recommended Dietary Allowance
Calcium	20.6% 206mg	66% 659mg	1000mg per day for Men 19-50 years
Copper	562% 5.06mg	547% 4.93mg	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	400% 32mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	520% 2183mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	775% 18mg	337% 7.74mg	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	666% 4660mg	167% 1171mg	700mg per day for Men 19-50 years
Potassium	92% 3128mg	225% 7648mg	3400mg per day for Men 19-50 years
Selenium	68% 37.3μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	276% 30.3mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	0.22% 8.06g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pumpkin And Squash Seed Kernels with Salt VS Tomato Powder per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Pumpkin And Squash Seed Kernels with Salt versus 14 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt vs Tomato Powder:

• 14 oz of Tomato Powder contain more Vitamin A, 13 times more Vitamin B1, 5.1 times more Vitamin B2, 2.1 times more Vitamin B3, 6.6 times more Vitamin B5, 4.6 times more Vitamin B6, 2.1 times more Vitamin B9, 64.8 times more Vitamin C, 21.9 times more Vitamin E and 10.8 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels with Salt.
• 14 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Pumpkin And Squash Seed Kernels with Salt vs Tomato Powder:

• 14 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 1.8 times more Iron, 3.1 times more Magnesium, 2.3 times more Manganese, 4 times more Phosphorus, 1.8 times more Selenium, 1.9 times more Sodium and 4.5 times more Zinc than Tomato Powder.
• While 14 oz of Tomato Powder contain 3.2 times more Calcium and 2.4 times more Potassium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Tomato Powder contain similar levels of Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 1.9 times more Energy, 111.5 times more Fat, 137.8 times more Saturated Fat, 15.9 times more Omega 3, 114.6 times more Omega 6 and 2.3 times more Protein than Tomato Powder.
• While 14 oz of Tomato Powder contain 5.1 times more Carbohydrate, 34 times more Sugars and 2.5 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• 14 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6