Comparing Nutrients in 300 calories Roasted Pumpkin And Squash Seed Kernels with Salt VS Stewed Canned Tomatoes

Weight per 300 calories

• Roasted Pumpkin And Squash Seed Kernels with Salt: 52.3g
• Stewed Canned Tomatoes: 1154g

Roasted Pumpkin And Squash Seed Kernels with Salt have 22.1 times more energy per 100g than Stewed Canned Tomatoes. It has very high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Roasted Pumpkin And Squash Seed Kernels with Salt or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.4% 25.6g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	60.2% 10.2g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.9% 7.7g	55% 71.4g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	56% 40.6g	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	0.05% 0.037g	30% 21.7g	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	% 0.037g	% 19g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0.23g	g per day for Men 19-50 years
Fiber	8.94% 3.4g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	28% 15.6g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.05% 0.037mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.03% 0.078mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.96% 0.3mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.02% 0.052mg	15% 0.2mg	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	7.45% 29.8μg	14.4% 57.7μg	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	1.05% 0.94mg	101% 91mg	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	1.95% 0.29mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.96% 2.35μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.7% 27mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	144% 1.3mg	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	52.7% 4.2mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	68.4% 287mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	29.6% 0.68mg	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	87.7% 614mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	8.93% 4.9μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	8.9% 134mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.029% 1.06g	28.5% 1056g	3700g per day for Men 19-50 years

Roasted Pumpkin And Squash Seed Kernels With Salt VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Pumpkin And Squash Seed Kernels with Salt or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of Roasted Pumpkin And Squash Seed Kernels with Salt vs Stewed Canned Tomatoes:

• 300 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 14.5 times more Vitamin B1, 5.2 times more Vitamin B2, 3.6 times more Vitamin B3, 4.4 times more Vitamin B5, 3.8 times more Vitamin B6, 1.9 times more Vitamin B9, 96.9 times more Vitamin C, 32.7 times more Vitamin E and 11.8 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels with Salt.
• 300 calories of Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Pumpkin And Squash Seed Kernels with Salt vs Stewed Canned Tomatoes:

• 300 calories of Roasted Pumpkin And Squash Seed Kernels with Salt have 2.1 times more Magnesium, 3.4 times more Manganese, 2.7 times more Phosphorus and 2 times more Zinc than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 14.4 times more Calcium, 1.9 times more Copper, 3.6 times more Iron, 5.8 times more Potassium, 1.4 times more Selenium, 19.1 times more Sodium and 995.5 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• 300 calories of Roasted Pumpkin And Squash Seed Kernels with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Pumpkin And Squash Seed Kernels with Salt have 11.7 times more Fat, 14.9 times more Saturated Fat, 12 times more Omega 6 and 1.5 times more Protein than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 9.3 times more Carbohydrate, 60.2 times more Sugars, 592.9 times more Fructose and 3.4 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Stewed Canned Tomatoes offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Pumpkin And Squash Seed Kernels with Salt provide inadequate amounts of Carbohydrate
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 6
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 in 300 calories.