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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Cooked Ripe Red Tomatoes have more Vitamin A and 12.7 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 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.
• Both Cooked Ripe Red Tomatoes and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Vitamin E per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Cooked Ripe Red Tomatoes have 46.5 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 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.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have 1.9 times more Sugars and 18.7 times more Fructose than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 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.
• Both Cooked Ripe Red Tomatoes as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.