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Comparing Nutrients in 7 ounces Squash Seed KernelsVS Tomatoes in Juice with Salt

Macros Ratio

Protein Fat Carbs

Squash Seed Kernels
20%
73%
7%
Tomatoes in Juice with Salt
16%
12%
72%
7 oz ▼

Macro Nutrients

38.3%1109kcal
Energy
1.1%31.8kcal
1109 kcalvs31.8 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
100%97g
Fat
0.51%0.5g
97 gvs0.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
53.7%17g
Saturated Fat
0.21%0.067g
17 gvs0.067 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
15%0.24g
Omega 3
0.5%0.008g
0.24 gvs0.008 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
242%41g
Omega 6
1.13%0.19g
41 gvs0.19 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
16.3%21.3g
Carbohydrate
5.3%6.9g
21.3 gvs6.9 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
3.83%2.78g
Sugars
6.98%5.06g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.78 gvs5.06 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.41%0.3g
Fructose
3.6%2.6g
≤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]
0.3 gvs2.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.26g
Glucose
%2.46g
0.26 gvs2.46 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%2.24g
Sucrose
%0g
2.24 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
31.3%12g
Fiber
9.92%3.77g
12 gvs3.77 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
107%60g
Protein
2.8%1.57g
60 gvs1.57 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.22%2μg
Vitamin A
4.4%39.7μg
RAE, retinol activity equivalents
2 μgvs39.7 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
45%0.54mg
Vitamin B1
95%1.14mg
Thiamine
0.54 mgvs1.14 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
23.4%0.3mg
Vitamin B2
8.4%0.11mg
Riboflavin
0.3 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
62%9.9mg
Vitamin B3
8.83%1.4mg
Niacin, nicotinic acid, niacinamide
9.9 mgvs1.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
29.8%1.5mg
Vitamin B5
4.64%0.23mg
Pantothenic acid
1.5 mgvs0.23 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
22%0.28mg
Vitamin B6
17%0.22mg
Pyridoxine
0.28 mgvs0.22 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
28.8%115μg
Vitamin B9
3.97%16μg
Folates and Folic Acid
115 μgvs16 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
4.2%3.77mg
Vitamin C
27.8%25mg
Ascorbic acid
3.77 mgvs25 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
29%4.33mg
Vitamin E
7.8%1.17mg
Tocopherols and Tocotrienols
4.33 mgvs1.17 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
12%14.5μg
Vitamin K
4.3%5.16μg
Phytomenadione or phylloquinone
14.5 μgvs5.16 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

9.13%91mg
Calcium
6.55%65.5mg
91 mgvs65.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
296%2.67mg
Copper
11.5%0.1mg
2.67 mgvs0.1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
0.25%10μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs10 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
219%17.5mg
Iron
14%1.13mg
17.5 mgvs1.13 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
280%1175mg
Magnesium
4.72%20mg
1175 mgvs20 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
392%9mg
Manganese
5.87%0.13mg
9 mgvs0.13 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
350%2447mg
Phosphorus
4.8%33.7mg
2447 mgvs33.7 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
47.2%1605mg
Potassium
11%379mg
1605 mgvs379 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
34%18.7μg
Selenium
2.53%1.4μg
18.7 μgvs1.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.93%14mg
Sodium
15.2%228mg
14 mgvs228 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
141%15.5mg
Zinc
2.16%0.24mg
15.5 mgvs0.24 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.28%10.4g
Water
5.1%188g
10.4 gvs188 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 7 ounces of Squash Seed Kernels vs Tomatoes in Juice with Salt:
Comparing minerals per 7 ounces for Squash Seed Kernels vs Tomatoes in Juice with Salt:
Comparison of macro-nutrients per 7 ounces:



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