Comparing Nutrients in 1 kilogram Roasted Pumpkin And Squash Seed Kernels with Salt VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	198% 5740kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	267% 85.4g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	31% 40g	130g per day for Men 19-50 years
Sugars	17.8% 13g	34.3% 25g	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	0.97% 0.7g	18% 13g	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	% 0.7g	% 12g	g per day for Men 19-50 years
Sucrose	% 11.4g	% 0g	g per day for Men 19-50 years
Fiber	171% 65g	18.4% 7g	38g per day for Men 19-50 years
Protein	533% 298g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.3mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	60.8% 0.79mg	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	143% 570μg	32.5% 130μg	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	20% 18mg	253% 228mg	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	37.3% 5.6mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	52% 520mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1417% 12.8mg	83.3% 0.75mg	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	1009% 80.7mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	1310% 5500mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	1952% 45mg	45.7% 1.05mg	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	1677% 11740mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	232% 7880mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	695% 76.4mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.55% 20.3g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Pumpkin And Squash Seed Kernels with Salt vs Cooked Ripe Red Tomatoes:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 1.9 times more Vitamin B1, 6.8 times more Vitamin B2, 8.3 times more Vitamin B3, 4.4 times more Vitamin B5, 1.3 times more Vitamin B6, 4.4 times more Vitamin B9 and 1.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A and 12.7 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Cooked Ripe Red Tomatoes have similar amounts of Vitamin E per 1 kg.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Pumpkin And Squash Seed Kernels with Salt vs Cooked Ripe Red Tomatoes:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 4.7 times more Calcium, 17 times more Copper, 11.9 times more Iron, 61.1 times more Magnesium, 42.8 times more Manganese, 41.9 times more Phosphorus, 3.6 times more Potassium, 18.8 times more Selenium, 23.3 times more Sodium and 54.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 46.5 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 31.9 times more Energy, 445.9 times more Fat, 569.6 times more Saturated Fat, 55.5 times more Omega 3, 466.4 times more Omega 6, 3.7 times more Carbohydrate, 9.3 times more Fiber and 31.4 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.9 times more Sugars and 18.7 times more Fructose than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.