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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Tomatoes in Juice with Salt	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	5.5% 160kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	267% 85.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	1152% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	113% 147g	130g per day for Men 19-50 years
Sugars	35% 25.5g	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	18% 13g	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	% 12.4g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 11.4g	g per day for Men 19-50 years
Fiber	50% 19g	171% 65g	38g per day for Men 19-50 years
Protein	14% 7.9g	533% 298g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	277% 44.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	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	20% 80μg	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	140% 126mg	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	39.3% 5.9mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	33% 330mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	1417% 12.8mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	1009% 80.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	1310% 5500mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	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	24.3% 170mg	1677% 11740mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	232% 7880mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	695% 76.4mg	11mg per day for Men 19-50 years
Water	25.6% 948g	0.55% 20.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Tomatoes in Juice with Salt 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 Tomatoes in Juice with Salt vs Roasted Squash Seed Kernels:

• 1 kilogram of Tomatoes in Juice with Salt has more Vitamin A, 8.2 times more Vitamin B1 and 7 times more Vitamin C than Roasted Squash Seed Kernels.
• While 1 kg of Roasted Pumpkin And Squash Seed Kernels contains 2.7 times more Vitamin B2, 6.2 times more Vitamin B3, 4.9 times more Vitamin B5, 7.1 times more Vitamin B9 and 1.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Roasted Squash Seed Kernels provide similar amounts of Vitamin B6 and Vitamin E per one kilogram.
• 1 kilogram of Roasted Squash Seed Kernels have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt 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 Tomatoes in Juice with Salt vs Roasted Squash Seed Kernels:

• 1 kilogram of Tomatoes in Juice with Salt has 6.4 times more Sodium and 46.7 times more Water than Roasted Squash Seed Kernels.
• While 1 kg of Roasted Pumpkin And Squash Seed Kernels contains 1.6 times more Calcium, 24.5 times more Copper, 14.2 times more Iron, 55 times more Magnesium, 66 times more Manganese, 69.1 times more Phosphorus, 4.1 times more Potassium, 13.4 times more Selenium and 63.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomatoes in Juice with Salt has 2 times more Sugars than Roasted Squash Seed Kernels.
• While 1 kg of Roasted Pumpkin And Squash Seed Kernels contains 35.9 times more Energy, 196.2 times more Fat, 251.3 times more Saturated Fat, 27.8 times more Omega 3, 202 times more Omega 6, 4.2 times more Carbohydrate, 3.4 times more Fiber and 37.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein