Comparing Nutrients in 1 kilogram Squash Seed Kernels VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Squash Seed Kernels	Tomato Paste	Recommended Dietary Allowance
Energy	193% 5590kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	271% 86.6g	3.13% 1g	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	8.94% 1.52g	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	145% 189g	130g per day for Men 19-50 years
Sugars	19.3% 14g	168% 122g	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	80.7% 58.5g	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	% 57.5g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 3g	g per day for Men 19-50 years
Fiber	158% 60g	108% 41g	38g per day for Men 19-50 years
Protein	540% 302g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Tomato Paste	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.73mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	166% 2.16mg	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	30% 120μg	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	243% 219mg	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	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Tomato Paste	Recommended Dietary Allowance
Calcium	46% 460mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	1492% 13.4mg	406% 3.65mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	1410% 5920mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	1975% 45.4mg	131% 3.02mg	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	119% 830mg	700mg per day for Men 19-50 years
Potassium	238% 8090mg	298% 10140mg	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	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	710% 78mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	1.4% 52.3g	20% 735g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Squash Seed Kernels has 4.6 times more Vitamin B1, 1.6 times more Vitamin B3, 5.3 times more Vitamin B5 and 4.8 times more Vitamin B9 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 76 times more Vitamin A, 1.5 times more Vitamin B6, 11.5 times more Vitamin C, 2 times more Vitamin E and 1.6 times more Vitamin K than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Tomato Paste provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Squash Seed Kernels have insufficient amounts of Vitamin A
• Both Dried Pumpkin And Squash Seed Kernels as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Squash Seed Kernels has 1.3 times more Calcium, 3.7 times more Copper, 3 times more Iron, 14.1 times more Magnesium, 15 times more Manganese, 14.9 times more Phosphorus, 1.8 times more Selenium and 12.4 times more Zinc than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 1.3 times more Potassium and 8.4 times more Sodium than Dried Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Squash Seed Kernels has 6.8 times more Energy, 104.4 times more Fat, 86.6 times more Saturated Fat, 17.1 times more Omega 3, 136.3 times more Omega 6, 1.5 times more Fiber and 7 times more Protein than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 1.8 times more Carbohydrate, 8.7 times more Sugars and 39 times more Fructose than Dried Pumpkin And Squash Seed Kernels.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6