Comparing Nutrients in 1 kilogram Squash Seed Kernels VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Squash Seed Kernels	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	193% 5590kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	271% 86.6g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1218% 207g	1.7% 0.29g	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	28% 36.2g	130g per day for Men 19-50 years
Sugars	19.3% 14g	NA	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	NA	38g per day for Men 19-50 years
Protein	540% 302g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.73mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	79.2% 1.03mg	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	22.5% 90μg	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	69% 62mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	46% 460mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	1492% 13.4mg	100% 0.9mg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	1410% 5920mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1975% 45.4mg	57.4% 1.32mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	238% 8090mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	710% 78mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.4% 52.3g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Squash Seed Kernels VS Canned Tomatoes with Green Chilies per 1 kg

Compare the macro and micronutrient content in 1 kg of Squash Seed Kernels versus 1 kg of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Squash Seed Kernels vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Squash Seed Kernels has 8 times more Vitamin B1, 8.1 times more Vitamin B2, 7.8 times more Vitamin B3, 5.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 6.4 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 20 times more Vitamin A and 3.3 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
• 1 kilogram of Squash Seed Kernels have insufficient amounts of Vitamin A
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Dried Pumpkin And Squash Seed Kernels as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Squash Seed Kernels vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Squash Seed Kernels has 2.3 times more Calcium, 14.9 times more Copper, 33.9 times more Iron, 53.8 times more Magnesium, 34.4 times more Manganese, 88.1 times more Phosphorus, 7.6 times more Potassium, 23.5 times more Selenium and 60.1 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 57.3 times more Sodium and 18 times more Water than Dried Pumpkin And Squash Seed Kernels.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Squash Seed Kernels has 37.3 times more Energy, 613.1 times more Fat, 787.2 times more Saturated Fat, 120 times more Omega 3, 714.1 times more Omega 6, 3 times more Carbohydrate and 43.8 times more Protein than Canned Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein