Lets compare vitamin content per 100 grams of Tomatoes vs Whole Roasted Squash Seeds:
Raw Ripe Red Tomatoes have 14 times more Vitamin A, 2.1 times more Vitamin B3, 1.6 times more Vitamin B5, 2.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 45.7 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
While Roasted Whole Pumpkin And Squash Seeds contain 2.7 times more Vitamin B2 than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Roasted Whole Pumpkin And Squash Seeds have similar amounts of Vitamin B1 per 100 g.
Both Raw Ripe Red Tomatoes as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Tomatoes vs Whole Roasted Squash Seeds:
Raw Ripe Red Tomatoes have 21 times more Water than Roasted Whole Pumpkin And Squash Seeds.
While Roasted Whole Pumpkin And Squash Seeds contain 5.5 times more Calcium, 11.7 times more Copper, 12.3 times more Iron, 23.8 times more Magnesium, 4.4 times more Manganese, 3.8 times more Phosphorus, 3.9 times more Potassium, 3.6 times more Sodium and 60.6 times more Zinc than Raw Ripe Red Tomatoes.
Comparison of macro-nutrients per 100 grams:
Roasted Whole Pumpkin And Squash Seeds contain 24.8 times more Energy, 97 times more Fat, 131.1 times more Saturated Fat, 25.7 times more Omega 3, 109.5 times more Omega 6, 13.8 times more Carbohydrate, 15.3 times more Fiber and 21.1 times more Protein than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.