Comparing Nutrients in 1 kilogram Roasted Squash Seed Kernels VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Tomatoes	17%	9%	74%

Macro Nutrients

	Roasted Squash Seed Kernels	Tomatoes	Recommended Dietary Allowance
Energy	198% 5740kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	267% 85.4g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	30% 39g	130g per day for Men 19-50 years
Sugars	17.8% 13g	36.3% 26.3g	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	19% 13.7g	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	31.6% 12g	38g per day for Men 19-50 years
Protein	533% 298g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.3mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	143% 570μg	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Tomatoes	Recommended Dietary Allowance
Calcium	52% 520mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1417% 12.8mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	1310% 5500mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1952% 45mg	49.6% 1.14mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	232% 7880mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	695% 76.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.55% 20.3g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Squash Seed Kernels vs Tomatoes:

• Roasted Pumpkin And Squash Seed Kernels have 1.9 times more Vitamin B1, 7.9 times more Vitamin B2, 7.5 times more Vitamin B3, 6.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.8 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 7.6 times more Vitamin C and 1.8 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Raw Ripe Red Tomatoes have similar amounts of Vitamin E per 1 kg.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Squash Seed Kernels vs Tomatoes:

• Roasted Pumpkin And Squash Seed Kernels have 5.2 times more Calcium, 21.6 times more Copper, 29.9 times more Iron, 50 times more Magnesium, 39.4 times more Manganese, 48.9 times more Phosphorus, 3.3 times more Potassium, more Selenium, 3.6 times more Sodium and 44.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 46.6 times more Water than Roasted Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Pumpkin And Squash Seed Kernels have 31.9 times more Energy, 245.3 times more Fat, 305.1 times more Saturated Fat, 37 times more Omega 3, 244.9 times more Omega 6, 3.8 times more Carbohydrate, 5.4 times more Fiber and 33.9 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2 times more Sugars and 19.6 times more Fructose than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.