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Comparing Nutrients in 14 ounces Roasted Pumpkin And Squash Seed Kernels with SaltVS Tomatoes

Macros Ratio

Protein Fat Carbs

Roasted Pumpkin And Squash Seed Kernels with Salt
19%
71%
10%
Tomatoes
17%
9%
74%
14 oz ▼

Macro Nutrients

78.6%2278kcal
Energy
2.46%71.4kcal
2278 kcalvs71.4 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
201%195g
Fat
0.82%0.79g
195 gvs0.79 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
106%34g
Saturated Fat
0.35%0.11g
34 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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27.5%0.44g
Omega 3
0.74%0.012g
0.44 gvs0.012 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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457%77.8g
Omega 6
1.87%0.32g
77.8 gvs0.32 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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45%58.4g
Carbohydrate
12%15.4g
58.4 gvs15.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.06%5.1g
Sugars
14.4%10.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.1 gvs10.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.38%0.28g
Fructose
7.5%5.44g
≤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]
0.28 gvs5.44 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.28g
Glucose
%4.96g
0.28 gvs4.96 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%4.52g
Sucrose
%0g
4.52 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
68%25.8g
Fiber
12.5%4.76g
25.8 gvs4.76 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
211%118g
Protein
6.24%3.5g
118 gvs3.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
18.5%167μg
RAE, retinol activity equivalents
0 μgvs167 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23%0.28mg
Vitamin B1
12.2%0.15mg
Thiamine
0.28 mgvs0.15 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45.8%0.6mg
Vitamin B2
5.8%0.075mg
Riboflavin
0.6 mgvs0.075 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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110%17.6mg
Vitamin B3
14.7%2.36mg
Niacin, nicotinic acid, niacinamide
17.6 mgvs2.36 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
45.2%2.26mg
Vitamin B5
7.06%0.35mg
Pantothenic acid
2.26 mgvs0.35 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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30.5%0.4mg
Vitamin B6
24.4%0.32mg
Pyridoxine
0.4 mgvs0.32 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
6.2%1.86μg
Biotin
NA μgvs1.86 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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56.6%226μg
Vitamin B9
15%59.5μg
Folates and Folic Acid
226 μgvs59.5 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
7.94%7.14mg
Vitamin C
60.4%54.4mg
Ascorbic acid
7.14 mgvs54.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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15%2.22mg
Vitamin E
14.3%2.14mg
Tocopherols and Tocotrienols
2.22 mgvs2.14 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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15%18μg
Vitamin K
26%31.4μg
Phytomenadione or phylloquinone
18 μgvs31.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

20.6%206mg
Calcium
3.97%39.7mg
206 mgvs39.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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562%5.06mg
Copper
26%0.23mg
5.06 mgvs0.23 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
0.23%9.13μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs9.13 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
400%32mg
Iron
13.4%1.07mg
32 mgvs1.07 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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520%2183mg
Magnesium
10.4%43.7mg
2183 mgvs43.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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775%18mg
Manganese
19.7%0.45mg
18 mgvs0.45 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
666%4660mg
Phosphorus
13.6%95mg
4660 mgvs95 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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92%3128mg
Potassium
27.7%941mg
3128 mgvs941 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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68%37.3μg
Selenium
0%0μg
37.3 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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67.7%1016mg
Sodium
1.32%20mg
1016 mgvs20 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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276%30.3mg
Zinc
6.13%0.67mg
30.3 mgvs0.67 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.22%8.06g
Water
10%375g
8.06 gvs375 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt vs Tomatoes:
Comparing minerals per 14 ounces for Roasted Pumpkin And Squash Seed Kernels with Salt vs Tomatoes:
Comparison of macro-nutrients per 14 ounces:



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