Comparing Nutrients in 1 pound Whole Roasted Squash Seeds VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Tomatoes	17%	9%	74%

Macro Nutrients

	Whole Roasted Squash Seeds	Tomatoes	Recommended Dietary Allowance
Energy	69.8% 2023kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	91% 88g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	234% 39.7g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 244g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	NA	16.5% 12g	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	NA	8.57% 6.2g	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	NA	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	220% 83.5g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	150% 84g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Tomatoes	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.2% 41μg	17% 68μg	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	1.5% 1.36mg	69% 62mg	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	NA	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Tomatoes	Recommended Dietary Allowance
Calcium	25% 249mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	348% 3.13mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	188% 15mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	283% 1188mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	22.5% 0.52mg	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	59.6% 417mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	123% 4169mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	425% 46.7mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.55% 20.4g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Whole Roasted Squash Seeds vs Tomatoes:

• Roasted Whole Pumpkin And Squash Seeds have 2.7 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 14 times more Vitamin A, 2.1 times more Vitamin B3, 1.6 times more Vitamin B5, 2.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 45.7 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 1 lb.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Whole Roasted Squash Seeds vs Tomatoes:

• Roasted Whole Pumpkin And Squash Seeds have 5.5 times more Calcium, 11.7 times more Copper, 12.3 times more Iron, 23.8 times more Magnesium, 4.4 times more Manganese, 3.8 times more Phosphorus, 3.9 times more Potassium, 3.6 times more Sodium and 60.6 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 21 times more Water than Roasted Whole Pumpkin And Squash Seeds.

Comparison of macro-nutrients per 1 pound:

• Roasted Whole Pumpkin And Squash Seeds have 24.8 times more Energy, 97 times more Fat, 131.1 times more Saturated Fat, 25.7 times more Omega 3, 109.5 times more Omega 6, 13.8 times more Carbohydrate, 15.3 times more Fiber and 21.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.