Comparing Nutrients in 1 kilogram Squash Seed Kernels VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Squash Seed Kernels	Tomato Powder	Recommended Dietary Allowance
Energy	193% 5590kcal	104% 3020kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	271% 86.6g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1218% 207g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.4% 107g	574% 747g	130g per day for Men 19-50 years
Sugars	19.3% 14g	606% 439g	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	2.07% 1.5g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 11.3g	NA	g per day for Men 19-50 years
Fiber	158% 60g	434% 165g	38g per day for Men 19-50 years
Protein	540% 302g	231% 129g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Tomato Powder	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	958% 8620μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.73mg	761% 9.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	585% 7.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	571% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	752% 37.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	352% 4.57mg	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	145% 580μg	300% 1200μg	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	21% 19mg	1297% 1167mg	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	145% 22mg	817% 123mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	407% 488μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Tomato Powder	Recommended Dietary Allowance
Calcium	46% 460mg	166% 1660mg	1000mg per day for Men 19-50 years
Copper	1492% 13.4mg	1379% 12.4mg	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	1103% 88.2mg	570% 45.6mg	8mg per day for Men 19-50 years
Magnesium	1410% 5920mg	424% 1780mg	420mg per day for Men 19-50 years
Manganese	1975% 45.4mg	848% 19.5mg	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	1761% 12330mg	421% 2950mg	700mg per day for Men 19-50 years
Potassium	238% 8090mg	567% 19270mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	89.3% 1340mg	1500mg per day for Men 19-50 years
Zinc	710% 78mg	155% 17mg	11mg per day for Men 19-50 years
Water	1.4% 52.3g	0.83% 30.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Squash Seed Kernels VS Tomato Powder per 1 kg

Compare the macro and micronutrient content in 1 kg of Squash Seed Kernels versus 1 kg of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Squash Seed Kernels vs Tomato Powder:

• 1 kg of Tomato Powder contains 862 times more Vitamin A, 3.3 times more Vitamin B1, 5 times more Vitamin B2, 1.8 times more Vitamin B3, 5 times more Vitamin B5, 3.2 times more Vitamin B6, 2.1 times more Vitamin B9, 61.4 times more Vitamin C, 5.6 times more Vitamin E and 6.7 times more Vitamin K than Dried Pumpkin And Squash Seed Kernels.
• 1 kilogram of Squash Seed Kernels have insufficient amounts of Vitamin A
• Both Dried Pumpkin And Squash Seed Kernels as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Squash Seed Kernels vs Tomato Powder:

• 1 kilogram of Squash Seed Kernels has 1.9 times more Iron, 3.3 times more Magnesium, 2.3 times more Manganese, 4.2 times more Phosphorus, 1.8 times more Selenium and 4.6 times more Zinc than Tomato Powder.
• While 1 kg of Tomato Powder contains 3.6 times more Calcium, 2.4 times more Potassium and 19.1 times more Sodium than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Tomato Powder contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Squash Seed Kernels has 1.9 times more Energy, 111.5 times more Fat, 139.7 times more Saturated Fat, 17.1 times more Omega 3, 121.1 times more Omega 6 and 2.3 times more Protein than Tomato Powder.
• While 1 kg of Tomato Powder contains 7 times more Carbohydrate, 31.4 times more Sugars and 2.8 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• 1 kilogram of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6