Comparing Nutrients in 100 calories Baked Red PotatoesVS Squash Seed Kernels
Weight per 100 calories
Baked Red Potatoes
115g
Squash Seed Kernels
18g
Dried Pumpkin And Squash Seed Kernels have 6.4 times more energy per unit of mass than Baked Whole Red Potatoes, which is very high in comparison to other foods. Baked Red Potatoes having average energy density.
Discover which food has more nutrients per 100 calories - Baked Red Potatoes or Squash Seed Kernels?
Baked Red Potatoes VS Squash Seed Kernels Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Baked Red Potatoes or Squash Seed Kernels?
Lets compare vitamin content per 100 calories of Baked Red Potatoes vs Squash Seed Kernels:
100 calories of Baked Red Potatoes have 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 2.9 times more Vitamin B5, 9.5 times more Vitamin B6, 3 times more Vitamin B9, 42.6 times more Vitamin C and 2.5 times more Vitamin K than Squash Seed Kernels.
While 100 kcal of Dried Pumpkin And Squash Seed Kernels contain 4.2 times more Vitamin E than Baked Whole Red Potatoes.
100 calories of Baked Red Potatoes have insufficient amounts of Vitamin E
100 calories of Squash Seed Kernels have insufficient amounts of Vitamin B6, Vitamin C and Vitamin K
Both Baked Whole Red Potatoes as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Baked Red Potatoes vs Squash Seed Kernels:
100 calories of Baked Red Potatoes have 4.3 times more Potassium and 94.2 times more Water than Squash Seed Kernels.
While 100 kcal of Dried Pumpkin And Squash Seed Kernels contain 2 times more Iron, 3.3 times more Magnesium, 4.1 times more Manganese, 2.7 times more Phosphorus and 3 times more Zinc than Baked Whole Red Potatoes.
Both Baked Red Potatoes and Squash Seed Kernels contain similar levels of Copper per 100 calories.
Both Baked Whole Red Potatoes as well as Dried Pumpkin And Squash Seed Kernels lack sufficient amounts of Calcium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Baked Red Potatoes have 11.8 times more Carbohydrate, 6.6 times more Sugars and 1.9 times more Fiber than Squash Seed Kernels.
While 100 kcal of Dried Pumpkin And Squash Seed Kernels contain 50.9 times more Fat, 33.7 times more Saturated Fat, 65.8 times more Omega 6 and 2 times more Protein than Baked Whole Red Potatoes.
Both Baked Red Potatoes and Squash Seed Kernels offer comparable quantities of Energy per 100 calories.
100 calories of Baked Red Potatoes provide inadequate amounts of Omega 6
100 calories of Squash Seed Kernels provide inadequate amounts of Carbohydrate
Both Baked Whole Red Potatoes as well as Dried Pumpkin And Squash Seed Kernels provide inadequate amounts of Omega 3 in 100 calories.