Comparing Nutrients in 1 pound Squash Seed Kernels VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Squash Seed Kernels	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	87.4% 2536kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	123% 39.3g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	553% 94g	1.12% 0.19g	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	14% 18g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	15.6% 11.3g	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	0.94% 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	% 5.35g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	245% 137g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	21% 209mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	677% 6.1mg	37.8% 0.34mg	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	500% 40mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	639% 2685mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	896% 20.6mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	108% 3670mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	322% 35.4mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Squash Seed Kernels vs Cooked Ripe Red Tomatoes:

• Dried Pumpkin And Squash Seed Kernels have 7.6 times more Vitamin B1, 7 times more Vitamin B2, 9.4 times more Vitamin B3, 5.8 times more Vitamin B5, 1.8 times more Vitamin B6, 4.5 times more Vitamin B9, 3.9 times more Vitamin E and 2.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A and 12 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Squash Seed Kernels vs Cooked Ripe Red Tomatoes:

• Dried Pumpkin And Squash Seed Kernels have 4.2 times more Calcium, 17.9 times more Copper, 13 times more Iron, 65.8 times more Magnesium, 43.3 times more Manganese, 44 times more Phosphorus, 3.7 times more Potassium, 18.8 times more Selenium and 55.8 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 18 times more Water than Dried Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Pumpkin And Squash Seed Kernels have 31.1 times more Energy, 445.9 times more Fat, 577.3 times more Saturated Fat, 60 times more Omega 3, 493.1 times more Omega 6, 2.7 times more Carbohydrate, 8.6 times more Fiber and 31.8 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes 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 Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.