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Comparing Nutrients in 100 grams Squash Seed KernelsVS Stewed Canned Tomatoes

Macros Ratio

Protein Fat Carbs

Squash Seed Kernels
20%
73%
7%
Stewed Canned Tomatoes
12%
6%
82%
100 g ▼

Macro Nutrients

19.3%559kcal
Energy
0.9%26kcal
559 kcalvs26 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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50.6%49g
Fat
0.2%0.19g
49 gvs0.19 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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27%8.66g
Saturated Fat
0.081%0.026g
8.66 gvs0.026 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.5%0.12g
Omega 3
0.19%0.003g
0.12 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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122%20.7g
Omega 6
0.44%0.074g
20.7 gvs0.074 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.24%10.7g
Carbohydrate
4.76%6.2g
10.7 gvs6.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.93%1.4g
Sugars
4.86%3.52g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.4 gvs3.52 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.21%0.15g
Fructose
2.6%1.88g
≤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]
0.15 gvs1.88 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.13g
Glucose
%1.63g
0.13 gvs1.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.13g
Sucrose
%0.02g
1.13 gvs0.02 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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15.8%6g
Fiber
2.63%1g
6 gvs1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
54%30.2g
Protein
1.63%0.91g
30.2 gvs0.91 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.11%1μg
Vitamin A
1%9μg
RAE, retinol activity equivalents
1 μgvs9 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.8%0.27mg
Vitamin B1
3.83%0.046mg
Thiamine
0.27 mgvs0.046 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.8%0.15mg
Vitamin B2
2.7%0.035mg
Riboflavin
0.15 mgvs0.035 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31%5mg
Vitamin B3
4.46%0.71mg
Niacin, nicotinic acid, niacinamide
5 mgvs0.71 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
15%0.75mg
Vitamin B5
2.3%0.11mg
Pantothenic acid
0.75 mgvs0.11 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11%0.14mg
Vitamin B6
1.3%0.017mg
Pyridoxine
0.14 mgvs0.017 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14.5%58μg
Vitamin B9
1.25%5μg
Folates and Folic Acid
58 μgvs5 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.1%1.9mg
Vitamin C
8.78%7.9mg
Ascorbic acid
1.9 mgvs7.9 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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14.5%2.18mg
Vitamin E
5.53%0.83mg
Tocopherols and Tocotrienols
2.18 mgvs0.83 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.1%7.3μg
Vitamin K
2%2.4μg
Phytomenadione or phylloquinone
7.3 μgvs2.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.6%46mg
Calcium
3.4%34mg
46 mgvs34 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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149%1.34mg
Copper
12.4%0.11mg
1.34 mgvs0.11 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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

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110%8.8mg
Iron
16.6%1.33mg
8.8 mgvs1.33 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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141%592mg
Magnesium
2.86%12mg
592 mgvs12 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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198%4.54mg
Manganese
2.57%0.059mg
4.54 mgvs0.059 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 .

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176%1233mg
Phosphorus
2.86%20mg
1233 mgvs20 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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23.8%809mg
Potassium
6.1%207mg
809 mgvs207 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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17%9.4μg
Selenium
1.1%0.6μg
9.4 μgvs0.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.47%7mg
Sodium
14.7%221mg
7 mgvs221 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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71%7.8mg
Zinc
1.55%0.17mg
7.8 mgvs0.17 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.14%5.23g
Water
2.47%92g
5.23 gvs92 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Squash Seed Kernels vs Stewed Canned Tomatoes:
Comparing minerals per 100 grams for Squash Seed Kernels vs Stewed Canned Tomatoes:
Comparison of macro-nutrients per 100 grams:



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