Comparing Nutrients in 7 ounces Squash Seed Kernels VS 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	38.3% 1109kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	242% 41g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.3g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	7.2% 5.2g	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	0.41% 0.3g	3.75% 2.7g	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	% 0.26g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 2.24g	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	107% 60g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.8% 115μg	7.44% 29.8μg	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	4.2% 3.77mg	30.2% 27mg	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	29% 4.33mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Tomatoes	Recommended Dietary Allowance
Calcium	9.13% 91mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	296% 2.67mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	219% 17.5mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	280% 1175mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	9.84% 0.23mg	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	350% 2447mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Squash Seed Kernels vs Tomatoes:

• Dried Pumpkin And Squash Seed Kernels have 7.4 times more Vitamin B1, 8.1 times more Vitamin B2, 8.4 times more Vitamin B3, 8.4 times more Vitamin B5, 1.8 times more Vitamin B6, 3.9 times more Vitamin B9 and 4 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 42 times more Vitamin A and 7.2 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Raw Ripe Red Tomatoes have similar amounts of Vitamin K per 7 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Squash Seed Kernels vs Tomatoes:

• Dried Pumpkin And Squash Seed Kernels have 4.6 times more Calcium, 22.8 times more Copper, 32.7 times more Iron, 53.8 times more Magnesium, 39.9 times more Manganese, 51.4 times more Phosphorus, 3.4 times more Potassium, more Selenium and 45.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 18.1 times more Water than Dried Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Pumpkin And Squash Seed Kernels have 31.1 times more Energy, 245.3 times more Fat, 309.3 times more Saturated Fat, 40 times more Omega 3, 258.9 times more Omega 6, 2.8 times more Carbohydrate, 5 times more Fiber and 34.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.9 times more Sugars and 9.1 times more Fructose 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 Cholesterol, Glucose and Sucrose in 7 oz.