Comparing Nutrients in 5 ounces Squash Seed Kernels VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Squash Seed Kernels	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	27.3% 792kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	38.4% 12.3g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	173% 29.4g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15g	3.85% 5g	130g per day for Men 19-50 years
Sugars	2.74% 2g	5.04% 3.66g	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	0.29% 0.21g	2.6% 1.9g	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	% 0.18g	% 1.77g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 0g	g per day for Men 19-50 years
Fiber	22.4% 8.5g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	76.5% 43g	2.15% 1.2g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.2% 0.39mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.07mg	5.96% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	7.63% 0.099mg	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	20.6% 82.2μg	7.1% 28.3μg	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	3% 2.7mg	110% 99mg	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	20.6% 3.1mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.24% 9.8μg	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	156% 12.5mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	200% 839mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	280% 6.44mg	4.2% 0.096mg	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	250% 1748mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	24% 359mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Squash Seed Kernels VS Tomato Juice with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Squash Seed Kernels versus 5 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Squash Seed Kernels vs Tomato Juice with Salt:

• 5 ounces of Squash Seed Kernels have 2.7 times more Vitamin B1, 2 times more Vitamin B2, 7.4 times more Vitamin B3, 2 times more Vitamin B6, 2.9 times more Vitamin B9, 6.8 times more Vitamin E and 3.2 times more Vitamin K than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 23 times more Vitamin A and 36.9 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
• 5 ounces of Squash Seed Kernels have insufficient amounts of Vitamin A
• 5 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Dried Pumpkin And Squash Seed Kernels as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Squash Seed Kernels vs Tomato Juice with Salt:

• 5 ounces of Squash Seed Kernels have 4.6 times more Calcium, 32 times more Copper, 22.6 times more Iron, 53.8 times more Magnesium, 66.8 times more Manganese, 64.9 times more Phosphorus, 3.7 times more Potassium, 18.8 times more Selenium and 71 times more Zinc than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 36.1 times more Sodium and 18 times more Water than Dried Pumpkin And Squash Seed Kernels.
• 5 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Squash Seed Kernels have 32.9 times more Energy, 169.1 times more Fat, 455.7 times more Saturated Fat, 24 times more Omega 3, 941.4 times more Omega 6, 3 times more Carbohydrate, 15 times more Fiber and 35.6 times more Protein than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 1.8 times more Sugars than Dried Pumpkin And Squash Seed Kernels.
• 5 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein