Comparing Nutrients in 7 ounces Whole Roasted Squash Seeds VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Whole Roasted Squash Seeds	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	30.5% 885kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	39.7% 38.5g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	22.8% 7.3g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	9.55% 0.15g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	102% 17.4g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	NA	6.98% 5.06g	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	NA	3.6% 2.6g	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	NA	% 2.46g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	96% 36.5g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	65.7% 37g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.55% 0.57mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.22% 0.11mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	17% 0.22mg	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	4.47% 18μg	3.97% 16μg	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	0.66% 0.6mg	27.8% 25mg	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	NA	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	11% 109mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	82% 6.57mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	42.8% 0.98mg	5.87% 0.13mg	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	26% 183mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	53.6% 1824mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	186% 20.4mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.24% 8.93g	5.1% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Whole Roasted Squash Seeds vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.7 times more Vitamin A, 16.9 times more Vitamin B1, 2.5 times more Vitamin B3, 2.1 times more Vitamin B5, 3 times more Vitamin B6 and 42 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2 and Vitamin B9 per 7 oz.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Whole Roasted Squash Seeds vs Tomatoes in Juice with Salt:

• Roasted Whole Pumpkin And Squash Seeds have 1.7 times more Calcium, 13.3 times more Copper, 5.8 times more Iron, 26.2 times more Magnesium, 7.3 times more Manganese, 5.4 times more Phosphorus, 4.8 times more Potassium and 85.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.4 times more Sodium and 21.1 times more Water than Roasted Whole Pumpkin And Squash Seeds.

Comparison of macro-nutrients per 7 ounces:

• Roasted Whole Pumpkin And Squash Seeds have 27.9 times more Energy, 77.6 times more Fat, 107.9 times more Saturated Fat, 19.3 times more Omega 3, 90.3 times more Omega 6, 15.5 times more Carbohydrate, 9.7 times more Fiber and 23.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.