Comparing Nutrients in 14 ounces Whole Roasted Squash Seeds VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Whole Roasted Squash Seeds	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	61% 1770kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	79.4% 77g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.6g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	204% 34.8g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	12.2% 16g	130g per day for Men 19-50 years
Sugars	NA	13.6% 9.9g	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	7.17% 5.2g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	192% 73g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	131% 73.6g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	24% 0.31mg	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	8.93% 35.7μg	13% 51.6μg	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	1.32% 1.2mg	101% 90mg	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	NA	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	22% 218mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	304% 2.74mg	33% 0.3mg	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	164% 13mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	85.6% 1.97mg	18% 0.42mg	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	52% 365mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	107% 3647mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	372% 41mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.48% 18g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Whole Roasted Squash Seeds vs Cooked Ripe Red Tomatoes:

• Roasted Whole Pumpkin And Squash Seeds have 2.4 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8 times more Vitamin A, 1.9 times more Vitamin B3, 2.3 times more Vitamin B5, 2.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 76 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 per 14 oz.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Whole Roasted Squash Seeds vs Cooked Ripe Red Tomatoes:

• Roasted Whole Pumpkin And Squash Seeds have 5 times more Calcium, 9.2 times more Copper, 4.9 times more Iron, 29.1 times more Magnesium, 4.7 times more Manganese, 3.3 times more Phosphorus, 4.2 times more Potassium, 1.6 times more Sodium and 73.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 21 times more Water than Roasted Whole Pumpkin And Squash Seeds.

Comparison of macro-nutrients per 14 ounces:

• Roasted Whole Pumpkin And Squash Seeds have 24.8 times more Energy, 176.4 times more Fat, 244.7 times more Saturated Fat, 38.5 times more Omega 3, 208.5 times more Omega 6, 13.4 times more Carbohydrate, 26.3 times more Fiber and 19.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.