Nutrient Comparison: Tomato Puree VS Squash Seed Kernels per 14 oz
Compare the macro and micronutrient content in 14 oz of Tomato Puree versus 14 oz of Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Tomato Puree vs Squash Seed Kernels:
- 14 ounces of Tomato Puree have 26 times more Vitamin A and 5.6 times more Vitamin C than Squash Seed Kernels.
- While 14 oz of Dried Pumpkin And Squash Seed Kernels contain 10.9 times more Vitamin B1, 1.9 times more Vitamin B2, 3.4 times more Vitamin B3, 1.7 times more Vitamin B5, 5.3 times more Vitamin B9 and 2.1 times more Vitamin K than Canned Tomato Puree.
- Both Tomato Puree and Squash Seed Kernels provide similar amounts of Vitamin B6 and Vitamin E per 14 ounces.
- 14 ounces of Squash Seed Kernels have insufficient amounts of Vitamin A
- Both Canned Tomato Puree as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Tomato Puree vs Squash Seed Kernels:
- 14 ounces of Tomato Puree have 16.8 times more Water than Squash Seed Kernels.
- While 14 oz of Dried Pumpkin And Squash Seed Kernels contain 2.6 times more Calcium, 4.7 times more Copper, 5 times more Iron, 25.7 times more Magnesium, 26.9 times more Manganese, 30.8 times more Phosphorus, 1.8 times more Potassium, 13.4 times more Selenium and 21.7 times more Zinc than Canned Tomato Puree.
- 14 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Tomato Puree have 3.5 times more Sugars and 15.9 times more Fructose than Squash Seed Kernels.
- While 14 oz of Dried Pumpkin And Squash Seed Kernels contain 14.7 times more Energy, 233.6 times more Fat, 298.6 times more Saturated Fat, 30 times more Omega 3, 252.6 times more Omega 6, 3.2 times more Fiber and 18.3 times more Protein than Canned Tomato Puree.
- Both Tomato Puree and Squash Seed Kernels offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6