Comparing Nutrients in 500 calories Squash Seed Kernels VS Tomatoes

Weight per 500 calories

• Squash Seed Kernels: 89.4g
• Tomatoes: 2778g

Squash Seed Kernels have 31.1 times more energy per 100g than Tomatoes. It has very high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Squash Seed Kernels or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Tomatoes	17%	9%	74%

Macro Nutrients

	Squash Seed Kernels	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.2% 44g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	24.2% 7.75g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.58g	83% 108g	130g per day for Men 19-50 years
Sugars	1.73% 1.25g	101% 73g	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	0.19% 0.13g	52.5% 38g	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	% 0.12g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 1g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.37g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	48.3% 27g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.099% 0.89μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.84% 0.13mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 52μg	104% 417μg	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	1.9% 1.7mg	423% 381mg	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	13% 1.95mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.44% 6.53μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Tomatoes	Recommended Dietary Allowance
Calcium	4.1% 41mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	99% 7.9mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	177% 4.06mg	138% 3.17mg	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	158% 1103mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	21.3% 724mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.42% 6.26mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	63.5% 7mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.13% 4.68g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Squash Seed Kernels vs Tomatoes:

• Raw Ripe Red Tomatoes contain 1304.3 times more Vitamin A, 4.2 times more Vitamin B1, 3.9 times more Vitamin B2, 3.7 times more Vitamin B3, 3.7 times more Vitamin B5, 17.4 times more Vitamin B6, 8 times more Vitamin B9, 223.9 times more Vitamin C, 7.7 times more Vitamin E and 33.6 times more Vitamin K than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Squash Seed Kernels vs Tomatoes:

• Dried Pumpkin And Squash Seed Kernels have 1.7 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, more Selenium and 1.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6.8 times more Calcium, 1.4 times more Copper, 9.1 times more Potassium, 22.2 times more Sodium and 561.3 times more Water than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Raw Ripe Red Tomatoes have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Pumpkin And Squash Seed Kernels have 7.9 times more Fat, 10 times more Saturated Fat, 1.3 times more Omega 3 and 8.3 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 11.3 times more Carbohydrate, 58.3 times more Sugars, 283.6 times more Fructose and 6.2 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Raw Ripe Red Tomatoes have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.