Comparing Nutrients in 300 calories Roasted Squash Seed Kernels VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Roasted Squash Seed Kernels: 52.3g
• Cooked Ripe Red Tomatoes: 1667g

Roasted Squash Seed Kernels have 31.9 times more energy per 100g than Cooked Ripe Red Tomatoes. It has very high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Roasted Squash Seed Kernels or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Roasted Squash Seed Kernels	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.4% 25.6g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	60.2% 10.2g	4.1% 0.7g	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	51.4% 67g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	57.2% 41.5g	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% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0g	g per day for Men 19-50 years
Fiber	8.94% 3.4g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	28% 15.6g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.05% 0.037mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.03% 0.078mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.96% 0.3mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.02% 0.052mg	101% 1.3mg	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	54% 217μg	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	422% 380mg	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	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.96% 2.35μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2.7% 27mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	139% 1.25mg	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	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	68.4% 287mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	76% 1.75mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	8.93% 4.9μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.4mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	0.029% 1.06g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Squash Seed Kernels vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain more Vitamin A, 16.4 times more Vitamin B1, 4.7 times more Vitamin B2, 3.8 times more Vitamin B3, 7.2 times more Vitamin B5, 25.2 times more Vitamin B6, 7.3 times more Vitamin B9, 403.9 times more Vitamin C, 31.9 times more Vitamin E and 19.8 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Squash Seed Kernels vs Cooked Ripe Red Tomatoes:

• Roasted Pumpkin And Squash Seed Kernels have 1.9 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus and 1.7 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 6.7 times more Calcium, 1.9 times more Copper, 2.7 times more Iron, 8.8 times more Potassium, 1.7 times more Selenium, 19.5 times more Sodium and 1482 times more Water than Roasted Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Roasted Pumpkin And Squash Seed Kernels have 14 times more Fat, 17.9 times more Saturated Fat, 1.7 times more Omega 3 and 14.6 times more Omega 6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8.7 times more Carbohydrate, 61.6 times more Sugars, 596.8 times more Fructose and 3.4 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Cooked Ripe Red Tomatoes have similar amounts of Energy and Protein per 300 kcal.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.