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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Tomatoes	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	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	0.93% 0.16g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	22.5% 29g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.26g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	34% 13g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	106% 59.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	281% 2.53mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	6.8% 47.6mg	333% 2330mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	46% 1564mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	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	5.07% 188g	0.11% 4.03g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, 7.6 times more Vitamin C and 1.8 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.9 times more Vitamin B1, 7.9 times more Vitamin B2, 7.5 times more Vitamin B3, 6.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.8 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Vitamin E per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Ripe Red Tomatoes have 46.6 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 5.2 times more Calcium, 21.6 times more Copper, 29.9 times more Iron, 50 times more Magnesium, 39.4 times more Manganese, 48.9 times more Phosphorus, 3.3 times more Potassium, more Selenium, 51.2 times more Sodium and 44.9 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 2 times more Sugars and 19.6 times more Fructose than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 31.9 times more Energy, 245.3 times more Fat, 305.1 times more Saturated Fat, 37 times more Omega 3, 244.9 times more Omega 6, 3.8 times more Carbohydrate, 5.4 times more Fiber and 33.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.