Comparing Nutrients in 500 calories Roasted Squash Seed KernelsVS Tomatoes

Weight per 500 calories

Roasted Squash Seed Kernels

87g

Tomatoes

2778g

Roasted Squash Seed Kernels have 31.9 times more energy per 100g than Tomatoes. It has very high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Roasted Squash Seed Kernels

19%

71%

10%

Tomatoes

17%

74%

500 kcal ▼

Macro Nutrients

Roasted Squash Seed Kernelsvs Tomatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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44%42.7g

Fat

5.73%5.56g

42.7 gvs5.56 g

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

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23.3%7.44g

Saturated Fat

2.43%0.78g

7.44 gvs0.78 g

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

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6.04%0.097g

Omega 3

5.2%0.083g

0.097 gvs0.083 g

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

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100%17g

Omega 6

13%2.22g

17 gvs2.22 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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9.86%13g

Carbohydrate

83%108g

13 gvs108 g

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

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1.55%1.12g

Sugars

101%73g

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

1.12 gvs73 g

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

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0.084%0.061g

Fructose

52.5%38g

≤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 gvs38 g

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

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%0.061g

Glucose

%34.7g

0.061 gvs34.7 g

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

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%0.99g

Sucrose

%0g

0.99 gvs0 g

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

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15%5.66g

Fiber

87.7%33.3g

5.66 gvs33.3 g

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

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46.4%26g

Protein

43.7%24.4g

26 gvs24.4 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

0%0μg

Vitamin A

130%1167μg

RAE, retinol activity equivalents

0 μgvs1167 μg

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

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5.1%0.061mg

Vitamin B1

85.6%1.03mg

Thiamine

0.061 mgvs1.03 mg

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

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10%0.13mg

Vitamin B2

40.6%0.53mg

Riboflavin

0.13 mgvs0.53 mg

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

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24%3.86mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

3.86 mgvs16.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.93%0.5mg

Vitamin B5

49.4%2.47mg

Pantothenic acid

0.5 mgvs2.47 mg

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

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6.7%0.087mg

Vitamin B6

171%2.22mg

Pyridoxine

0.087 mgvs2.22 mg

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

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Vitamin B7

43.4%13μg

Biotin

NA μgvs13 μg

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

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12.4%49.7μg

Vitamin B9

104%417μg

Folates and Folic Acid

49.7 μgvs417 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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1.74%1.57mg

Vitamin C

423%381mg

Ascorbic acid

1.57 mgvs381 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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3.25%0.49mg

Vitamin E

100%15mg

Tocopherols and Tocotrienols

0.49 mgvs15 mg

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

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3.27%3.9μg

Vitamin K

183%219μg

Phytomenadione or phylloquinone

3.9 μgvs219 μg

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

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Minerals

Roasted Squash Seed Kernelsvs Tomatoes

4.53%45.3mg

Calcium

27.8%278mg

45.3 mgvs278 mg

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

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123%1.1mg

Copper

182%1.64mg

1.1 mgvs1.64 mg

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

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Fluoride

1.6%64μg

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

NA μgvs64 μg

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

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88%7.03mg

Iron

94%7.5mg

7.03 mgvs7.5 mg

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

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114%479mg

Magnesium

72.8%306mg

479 mgvs306 mg

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

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170%3.9mg

Manganese

138%3.17mg

3.9 mgvs3.17 mg

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

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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 .

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146%1023mg

Phosphorus

95%667mg

1023 mgvs667 mg

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

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20%686mg

Potassium

194%6583mg

686 mgvs6583 mg

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

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15%8.2μg

Selenium

0%0μg

8.2 μgvs0 μg

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

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1.05%15.7mg

Sodium

9.26%139mg

15.7 mgvs139 mg

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

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60.5%6.66mg

Zinc

43%4.72mg

6.66 mgvs4.72 mg

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

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0.048%1.77g

Water

71%2626g

1.77 gvs2626 g

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

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Lets compare vitamin content per 500 calories of Roasted Squash Seed Kernels vs Tomatoes:

Raw Ripe Red Tomatoes contain more Vitamin A, 16.9 times more Vitamin B1, 4 times more Vitamin B2, 4.3 times more Vitamin B3, 5 times more Vitamin B5, 25.5 times more Vitamin B6, 8.4 times more Vitamin B9, 242.7 times more Vitamin C, 30.8 times more Vitamin E and 56 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
Both Roasted Pumpkin And Squash Seed Kernels as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Squash Seed Kernels vs Tomatoes:

Roasted Pumpkin And Squash Seed Kernels have 1.6 times more Magnesium, 1.2 times more Manganese, 1.5 times more Phosphorus, more Selenium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 6.1 times more Calcium, 1.5 times more Copper, 9.6 times more Potassium, 8.9 times more Sodium and 1484.8 times more Water than Roasted Pumpkin And Squash Seed Kernels.
Both Roasted Pumpkin And Squash Seed Kernels and Raw Ripe Red Tomatoes have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Roasted Pumpkin And Squash Seed Kernels have 7.7 times more Fat, 9.6 times more Saturated Fat and 7.7 times more Omega 6 than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 8.4 times more Carbohydrate, 65 times more Sugars, 624.1 times more Fructose and 5.9 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
Both Roasted Pumpkin And Squash Seed Kernels and Raw Ripe Red Tomatoes have similar amounts of Energy, Omega 3 and Protein per 500 kcal.
Both Roasted Pumpkin And Squash Seed Kernels as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Squash Seed KernelsVS Dried Safflower SeedsTomatoesVS Dried Safflower SeedsRoasted Squash Seed KernelsVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 500 calories Roasted Squash Seed KernelsVS Tomatoes

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: