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

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Squash Seed Kernels	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	87.4% 2536kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	123% 39.3g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	553% 94g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.4% 48.6g	12% 15.7g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	16% 11.6g	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	0.94% 0.68g	8.2% 5.94g	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	% 0.59g	% 5.62g	g per day for Men 19-50 years
Sucrose	% 5.13g	% 0g	g per day for Men 19-50 years
Fiber	71.6% 27.2g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	245% 137g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	38.7% 0.5mg	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	65.8% 263μg	9.07% 36.3μg	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	9.58% 8.6mg	63.5% 57mg	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	66% 9.9mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	21% 209mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	677% 6.1mg	26.2% 0.24mg	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	500% 40mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	639% 2685mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	896% 20.6mg	13.4% 0.31mg	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	799% 5593mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	108% 3670mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	322% 35.4mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Squash Seed Kernels vs Tomatoes in Juice with Salt:

• Dried Pumpkin And Squash Seed Kernels have 2.8 times more Vitamin B2, 7 times more Vitamin B3, 6.4 times more Vitamin B5, 1.3 times more Vitamin B6, 7.3 times more Vitamin B9, 3.7 times more Vitamin E and 2.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 20 times more Vitamin A, 2.1 times more Vitamin B1 and 6.6 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Squash Seed Kernels vs Tomatoes in Juice with Salt:

• Dried Pumpkin And Squash Seed Kernels have 1.4 times more Calcium, 25.8 times more Copper, 15.5 times more Iron, 59.2 times more Magnesium, 66.8 times more Manganese, 72.5 times more Phosphorus, 4.2 times more Potassium, 13.4 times more Selenium and 65.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 16.4 times more Sodium and 18.1 times more Water than Dried Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Pumpkin And Squash Seed Kernels have 34.9 times more Energy, 196.2 times more Fat, 254.7 times more Saturated Fat, 30 times more Omega 3, 213.5 times more Omega 6, 3.1 times more Carbohydrate, 3.2 times more Fiber and 38.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.8 times more Sugars and 8.7 times more Fructose than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.