Comparing Nutrients in 100 grams Tomatoes in Juice with Salt VS Roasted Whole Pumpkin And Squash Seeds with Salt

Macros Ratio

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

Macro Nutrients

	Tomatoes in Juice with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Energy	0.55% 16kcal	15.4% 446kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	11.5% 3.67g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	51.5% 8.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.67% 3.47g	41.3% 53.8g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	NA	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	1.8% 1.3g	NA	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	% 1.24g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	48.4% 18.4g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.45% 0.71mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.34% 0.12mg	1.12% 0.056mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	2.85% 0.037mg	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% 8μg	2.25% 9μg	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	14% 12.6mg	0.33% 0.3mg	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	3.93% 0.59mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Calcium	3.3% 33mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	5.78% 0.052mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	0.13% 5.1μg	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	7.13% 0.57mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	21.6% 0.5mg	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	2.43% 17mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	169% 2541mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.12% 4.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Roasted Whole Pumpkin And Squash Seeds with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Tomatoes in Juice with Salt versus 100 g of Roasted Whole Pumpkin And Squash Seeds with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomatoes in Juice with Salt vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• 100 grams of Tomatoes in Juice with Salt have 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 with Salt.
• Both Tomatoes in Juice with Salt and Roasted Whole Pumpkin And Squash Seeds with Salt provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomatoes in Juice with Salt vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• 100 grams of Tomatoes in Juice with Salt have 21.1 times more Water than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 100 g of Roasted Whole Pumpkin And Squash Seeds with Salt contain 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, 22.1 times more Sodium and 85.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 100 grams of Tomatoes in Juice with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Roasted Whole Pumpkin And Squash Seeds with Salt contain 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.
• 100 grams of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein