Comparing Nutrients in 300 calories Squash Seed Kernels VS Tomato Puree

Weight per 300 calories

• Squash Seed Kernels: 53.7g
• Tomato Puree: 790g

Squash Seed Kernels have 14.7 times more energy per 100g than Tomato Puree. It has very high energy density when compared to other foods. Canned Tomato Puree having low energy density.

Discover which food has more nutrients per 300 calories - Squash Seed Kernels or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Squash Seed Kernels	Tomato Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.3g	1.7% 1.66g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.65g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	4.03% 0.064g	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	65.4% 11g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.42% 5.75g	54.5% 71g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	52.6% 38g	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	0.11% 0.081g	26% 18.8g	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	% 0.07g	% 19.3g	g per day for Men 19-50 years
Sucrose	% 0.61g	% 0g	g per day for Men 19-50 years
Fiber	8.47% 3.22g	39.5% 15g	38g per day for Men 19-50 years
Protein	29% 16.2g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0.06% 0.54μg	23% 205μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	72.3% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.05% 0.4mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	76.5% 0.99mg	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	7.8% 31μg	21.7% 87μg	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	1.13% 1mg	93% 83.7mg	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	7.8% 1.17mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.26% 3.9μg	22.4% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Tomato Puree	Recommended Dietary Allowance
Calcium	2.47% 24.7mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	252% 2.27mg	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	59% 4.73mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	43.2% 182mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	58% 1.33mg	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	95% 662mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	102% 3466mg	3400mg per day for Men 19-50 years
Selenium	9.17% 5.04μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	0.25% 3.76mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	26% 2.84mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	18.8% 694g	3700g per day for Men 19-50 years

Squash Seed Kernels VS Tomato Puree Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Squash Seed Kernels or Tomato Puree?

Lets compare vitamin content per 300 calories of Squash Seed Kernels vs Tomato Puree:

• 300 kcal of Canned Tomato Puree contain 382.5 times more Vitamin A, 1.3 times more Vitamin B1, 7.7 times more Vitamin B2, 4.3 times more Vitamin B3, 8.6 times more Vitamin B5, 13 times more Vitamin B6, 2.8 times more Vitamin B9, 82.1 times more Vitamin C, 13.3 times more Vitamin E and 6.9 times more Vitamin K than Dried Pumpkin And Squash Seed Kernels.
• 300 calories of Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin K
• Both Dried Pumpkin And Squash Seed Kernels as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Squash Seed Kernels vs Tomato Puree:

• 300 calories of Squash Seed Kernels have 1.7 times more Magnesium, 1.8 times more Manganese, 2.1 times more Phosphorus and 1.5 times more Zinc than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 5.8 times more Calcium, 3.1 times more Copper, 3 times more Iron, 8 times more Potassium, 58.8 times more Sodium and 247.2 times more Water than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Tomato Puree contain similar levels of Selenium per 300 calories.
• 300 calories of Squash Seed Kernels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Squash Seed Kernels have 15.9 times more Fat, 20.3 times more Saturated Fat, 17.2 times more Omega 6 and 1.2 times more Protein than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 12.3 times more Carbohydrate, 50.8 times more Sugars, 233.4 times more Fructose and 4.7 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Tomato Puree offer comparable quantities of Energy per 300 calories.
• 300 calories of Squash Seed Kernels provide inadequate amounts of Carbohydrate
• 300 calories of Tomato Puree provide inadequate amounts of Omega 6
• Both Dried Pumpkin And Squash Seed Kernels as well as Canned Tomato Puree provide inadequate amounts of Omega 3 in 300 calories.