Comparing Nutrients in 500 calories Roasted Squash Seed KernelsVS Tomatoes in Juice with Salt

Weight per 500 calories

Roasted Squash Seed Kernels

87g

Tomatoes in Juice with Salt

3125g

Roasted Squash Seed Kernels have 35.9 times more energy per 100g than Tomatoes in Juice with Salt. It has very high energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Roasted Squash Seed Kernels or Tomatoes in Juice with Salt?

Macros Ratio

Protein Fat Carbs

Roasted Squash Seed Kernels

19%

71%

10%

Tomatoes in Juice with Salt

16%

12%

72%

500 kcal ▼

Macro Nutrients

Roasted Squash Seed Kernelsvs Tomatoes in Juice with Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy

44%42.7g

Fat

8.05%7.8g

42.7 gvs7.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat

23.3%7.44g

Saturated Fat

3.32%1.06g

7.44 gvs1.06 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat

6.04%0.097g

Omega 3

7.8%0.13g

0.097 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3

100%17g

Omega 6

18%3.03g

17 gvs3.03 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol

9.86%13g

Carbohydrate

83.4%108g

13 gvs108 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate

1.55%1.12g

Sugars

110%79.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.12 gvs79.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars

0.084%0.061g

Fructose

56.5%41g

≤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]

0.061 gvs41 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose

%0.061g

Glucose

%38.8g

0.061 gvs38.8 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose

%0.99g

Sucrose

%0g

0.99 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose

15%5.66g

Fiber

156%59.4g

5.66 gvs59.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber

46.4%26g

Protein

44%24.7g

26 gvs24.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Squash Seed Kernelsvs Tomatoes in Juice with Salt

0%0μg

Vitamin A

69.4%625μg

RAE, retinol activity equivalents

0 μgvs625 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

5.1%0.061mg

Vitamin B1

1497%18mg

Thiamine

0.061 mgvs18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

10%0.13mg

Vitamin B2

132%1.7mg

Riboflavin

0.13 mgvs1.7 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

24%3.86mg

Vitamin B3

139%22.3mg

Niacin, nicotinic acid, niacinamide

3.86 mgvs22.3 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

9.93%0.5mg

Vitamin B5

73%3.66mg

Pantothenic acid

0.5 mgvs3.66 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

6.7%0.087mg

Vitamin B6

267%3.47mg

Pyridoxine

0.087 mgvs3.47 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7

12.4%49.7μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

49.7 μgvs250 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

1.74%1.57mg

Vitamin C

438%394mg

Ascorbic acid

1.57 mgvs394 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

3.25%0.49mg

Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

0.49 mgvs18.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E

3.27%3.9μg

Vitamin K

67.7%81.3μg

Phytomenadione or phylloquinone

3.9 μgvs81.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

Roasted Squash Seed Kernelsvs Tomatoes in Juice with Salt

4.53%45.3mg

Calcium

103%1031mg

45.3 mgvs1031 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium

123%1.1mg

Copper

181%1.63mg

1.1 mgvs1.63 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper

Fluoride

4%159μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs159 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride

88%7.03mg

Iron

223%18mg

7.03 mgvs18 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron

114%479mg

Magnesium

74.4%313mg

479 mgvs313 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium

170%3.9mg

Manganese

92%2.13mg

3.9 mgvs2.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese

Molybdenum

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 .

Find Nuts and Seeds rich in Molybdenum

146%1023mg

Phosphorus

76%531mg

1023 mgvs531 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus

20%686mg

Potassium

176%5969mg

686 mgvs5969 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium

15%8.2μg

Selenium

39.8%22μg

8.2 μgvs22 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium

1.05%15.7mg

Sodium

240%3594mg

15.7 mgvs3594 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium

60.5%6.66mg

Zinc

34%3.75mg

6.66 mgvs3.75 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc

0.048%1.77g

Water

80%2961g

1.77 gvs2961 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 500 calories of Roasted Squash Seed Kernels vs Tomatoes in Juice with Salt:

Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 294.7 times more Vitamin B1, 13.2 times more Vitamin B2, 5.8 times more Vitamin B3, 7.4 times more Vitamin B5, 39.8 times more Vitamin B6, 5 times more Vitamin B9, 251.1 times more Vitamin C, 37.8 times more Vitamin E and 20.7 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
Both Roasted Pumpkin And Squash Seed Kernels as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Squash Seed Kernels vs Tomatoes in Juice with Salt:

Roasted Pumpkin And Squash Seed Kernels have 1.5 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus and 1.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 22.8 times more Calcium, 1.5 times more Copper, 2.5 times more Iron, 8.7 times more Potassium, 2.7 times more Selenium, 229.2 times more Sodium and 1674.5 times more Water than Roasted Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 500 calories:

Roasted Pumpkin And Squash Seed Kernels have 5.5 times more Fat, 7 times more Saturated Fat and 5.6 times more Omega 6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Omega 3, 8.5 times more Carbohydrate, 70.9 times more Sugars, 671.4 times more Fructose and 10.5 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
Both Roasted Pumpkin And Squash Seed Kernels and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Protein per 500 kcal.
Both Roasted Pumpkin And Squash Seed Kernels as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Squash Seed KernelsVS Dried Safflower SeedsTomatoes in Juice with SaltVS Dried Safflower SeedsRoasted Squash Seed KernelsVS Stewed Canned TomatoesTomatoes in Juice with SaltVS Stewed Canned Tomatoes

Compare Foods

Comparing Nutrients in 500 calories Roasted Squash Seed KernelsVS Tomatoes in Juice with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Squash Seed Kernels or Tomatoes in Juice with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: