Nutrient Comparison: Baked Red Potatoes VS Squash Seed Kernels per 14 oz
Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Squash Seed Kernels:
- 14 ounces of Baked Red Potatoes have 1.5 times more Vitamin B6 and 6.6 times more Vitamin C than Squash Seed Kernels.
- While 14 oz of Dried Pumpkin And Squash Seed Kernels contain 3.8 times more Vitamin B1, 3.1 times more Vitamin B2, 3.1 times more Vitamin B3, 2.2 times more Vitamin B5, 2.1 times more Vitamin B9, 27.3 times more Vitamin E and 2.6 times more Vitamin K than Baked Whole Red Potatoes.
- 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
- 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 14 ounces.
Comparing minerals per 14 ounces for Baked Red Potatoes vs Squash Seed Kernels:
- 14 ounces of Baked Red Potatoes have 14.7 times more Water than Squash Seed Kernels.
- While 14 oz of Dried Pumpkin And Squash Seed Kernels contain 5.1 times more Calcium, 7.7 times more Copper, 12.6 times more Iron, 21.1 times more Magnesium, 26.3 times more Manganese, 17.1 times more Phosphorus, 1.5 times more Potassium and 19.5 times more Zinc than Baked Whole Red Potatoes.
- 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Baked Red Potatoes have 1.8 times more Carbohydrate than Squash Seed Kernels.
- While 14 oz of Dried Pumpkin And Squash Seed Kernels contain 6.4 times more Energy, 327 times more Fat, 216.5 times more Saturated Fat, 8 times more Omega 3, 422.7 times more Omega 6, 3.3 times more Fiber and 13.1 times more Protein than Baked Whole Red Potatoes.
- 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6