Comparing Nutrients in 1 kilogram Tomato Paste VS Roasted Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Tomato Paste	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	28.3% 820kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	267% 85.4g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	1152% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	113% 147g	130g per day for Men 19-50 years
Sugars	168% 122g	17.8% 13g	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	80.7% 58.5g	0.97% 0.7g	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	% 57.5g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 3g	% 11.4g	g per day for Men 19-50 years
Fiber	108% 41g	171% 65g	38g per day for Men 19-50 years
Protein	77% 43.2g	533% 298g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	277% 44.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	77% 1mg	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	30% 120μg	143% 570μg	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	243% 219mg	20% 18mg	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	287% 43mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	36% 360mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	1417% 12.8mg	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	373% 30mg	1009% 80.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	1310% 5500mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	1952% 45mg	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	119% 830mg	1677% 11740mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	232% 7880mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	695% 76.4mg	11mg per day for Men 19-50 years
Water	20% 735g	0.55% 20.3g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Tomato Paste has more Vitamin A, 2.2 times more Vitamin B6, 12.2 times more Vitamin C, 7.7 times more Vitamin E and 2.5 times more Vitamin K than Roasted Squash Seed Kernels.
• While 1 kg of Roasted Pumpkin And Squash Seed Kernels contains 1.4 times more Vitamin B3, 4 times more Vitamin B5 and 4.8 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Roasted Squash Seed Kernels provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Roasted Squash Seed Kernels have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Tomato Paste has 1.3 times more Potassium and 3.3 times more Sodium than Roasted Squash Seed Kernels.
• While 1 kg of Roasted Pumpkin And Squash Seed Kernels contains 1.4 times more Calcium, 3.5 times more Copper, 2.7 times more Iron, 13.1 times more Magnesium, 14.9 times more Manganese, 14.1 times more Phosphorus, 1.8 times more Selenium and 12.1 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 1.3 times more Carbohydrate, 9.4 times more Sugars and 83.6 times more Fructose than Roasted Squash Seed Kernels.
• While 1 kg of Roasted Pumpkin And Squash Seed Kernels contains 7 times more Energy, 104.4 times more Fat, 85.4 times more Saturated Fat, 15.9 times more Omega 3, 128.9 times more Omega 6, 1.6 times more Fiber and 6.9 times more Protein than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6