Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Stewed Canned Tomatoes	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	53% 17g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	22.5% 29g	130g per day for Men 19-50 years
Sugars	9.63% 7g	3.53% 2.56g	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	5.15% 3.73g	0.19% 0.14g	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	% 3.23g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 2.26g	g per day for Men 19-50 years
Fiber	5.22% 2g	34% 13g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	106% 59.2g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	15.3% 0.2mg	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	2.5% 9.92μg	28.3% 113μg	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	17.4% 15.7mg	3.97% 3.57mg	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	11% 1.65mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	281% 2.53mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	33% 2.64mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	387% 8.9mg	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	5.67% 39.7mg	333% 2330mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	46% 1564mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	138% 15mg	11mg per day for Men 19-50 years
Water	4.9% 182g	0.11% 4.03g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Roasted Pumpkin And Squash Seed Kernels with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes versus 7 oz of Roasted Pumpkin And Squash Seed Kernels with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 7 ounces of Stewed Canned Tomatoes have 4.4 times more Vitamin C and 1.5 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 7 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.5 times more Vitamin B1, 4.3 times more Vitamin B2, 6.2 times more Vitamin B3, 5 times more Vitamin B5, 5.9 times more Vitamin B6, 11.4 times more Vitamin B9 and 1.9 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 7 ounces of Stewed Canned Tomatoes have 45.1 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 7 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.5 times more Calcium, 11.4 times more Copper, 6.1 times more Iron, 45.8 times more Magnesium, 76.1 times more Manganese, 58.7 times more Phosphorus, 3.8 times more Potassium, 15.7 times more Selenium and 44.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Roasted Pumpkin And Squash Seed Kernels with Salt contain similar levels of Sodium per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 2.7 times more Sugars and 26.9 times more Fructose than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 7 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 22.1 times more Energy, 258.2 times more Fat, 328.6 times more Saturated Fat, 37 times more Omega 3, 264.7 times more Omega 6, 2.4 times more Carbohydrate, 6.5 times more Fiber and 32.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein