Comparing Nutrients in 1 kilogram Roasted Squash Seed Kernels VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Roasted Squash Seed Kernels	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	198% 5740kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	267% 85.4g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	27% 35.3g	130g per day for Men 19-50 years
Sugars	17.8% 13g	35.6% 26g	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	18.3% 13.3g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	% 11.4g	% 0g	g per day for Men 19-50 years
Fiber	171% 65g	10.5% 4g	38g per day for Men 19-50 years
Protein	533% 298g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.3mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	54% 0.7mg	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	50% 200μg	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	779% 701mg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	52% 520mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1417% 12.8mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69μg	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	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	1310% 5500mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1952% 45mg	29.6% 0.68mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	232% 7880mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	695% 76.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.55% 20.3g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Squash Seed Kernels VS Tomato Juice with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Squash Seed Kernels vs Tomato Juice with Salt:

• 1 kilogram of Roasted Squash Seed Kernels has 1.9 times more Vitamin B2, 6.6 times more Vitamin B3, 1.4 times more Vitamin B6, 2.9 times more Vitamin B9, 1.8 times more Vitamin E and 2 times more Vitamin K than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains more Vitamin A, 1.4 times more Vitamin B1 and 38.9 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels.
• 1 kilogram of Roasted Squash Seed Kernels have insufficient amounts of Vitamin A
• 1 kilogram of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Roasted Pumpkin And Squash Seed Kernels as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Squash Seed Kernels vs Tomato Juice with Salt:

• 1 kilogram of Roasted Squash Seed Kernels has 5.2 times more Calcium, 30.4 times more Copper, 20.7 times more Iron, 50 times more Magnesium, 66 times more Manganese, 61.8 times more Phosphorus, 3.6 times more Potassium, 18.8 times more Selenium and 69.5 times more Zinc than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 14.1 times more Sodium and 46.4 times more Water than Roasted Pumpkin And Squash Seed Kernels.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Squash Seed Kernels has 33.8 times more Energy, 169.1 times more Fat, 449.7 times more Saturated Fat, 22.2 times more Omega 3, 890.5 times more Omega 6, 4.2 times more Carbohydrate, 16.3 times more Fiber and 35.1 times more Protein than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 2 times more Sugars than Roasted Pumpkin And Squash Seed Kernels.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein