Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	78.6% 2278kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	106% 34g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	457% 77.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	45% 58.4g	130g per day for Men 19-50 years
Sugars	NA	7.06% 5.1g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 4.52g	g per day for Men 19-50 years
Fiber	NA	68% 25.8g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	211% 118g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	30.5% 0.4mg	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	56.6% 226μg	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	27.3% 24.6mg	7.94% 7.14mg	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	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	562% 5.06mg	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	13% 1.03mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	520% 2183mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	775% 18mg	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	7.94% 55.6mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	92% 3128mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	276% 30.3mg	11mg per day for Men 19-50 years
Water	10% 374g	0.22% 8.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Roasted Pumpkin And Squash Seed Kernels with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Tomatoes with Green Chilies vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 14 ounces of Canned Tomatoes with Green Chilies have more Vitamin A and 3.4 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 14 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 2.1 times more Vitamin B1, 7.9 times more Vitamin B2, 6.9 times more Vitamin B3, 3.9 times more Vitamin B5 and 6.3 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Roasted Pumpkin And Squash Seed Kernels with Salt provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 14 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 14 ounces of Canned Tomatoes with Green Chilies have 1.6 times more Sodium and 46.4 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 14 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 2.6 times more Calcium, 14.2 times more Copper, 31 times more Iron, 50 times more Magnesium, 34 times more Manganese, 83.9 times more Phosphorus, 7.4 times more Potassium, 23.5 times more Selenium and 58.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 38.3 times more Energy, 613.1 times more Fat, 776.7 times more Saturated Fat, 111 times more Omega 3, 675.5 times more Omega 6, 4.1 times more Carbohydrate and 43.2 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein