Comparing Nutrients in 14 ounces Baked White Potatoes VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Baked White Potatoes	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	12.6% 365kcal	78.6% 2278kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	106% 34g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	457% 77.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	45% 58.4g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	7.06% 5.1g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.97% 1.43g	0.38% 0.28g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 2.5g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 4.52g	g per day for Men 19-50 years
Fiber	22% 8.33g	68% 25.8g	38g per day for Men 19-50 years
Protein	15% 8.33g	211% 118g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.7% 151μg	56.6% 226μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	7.94% 7.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	562% 5.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	31.8% 2.54mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	520% 2183mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	775% 18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42.5% 298mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	92% 3128mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	276% 30.3mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.22% 8.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Baked Whole White Potatoes have 2.1 times more Vitamin B6 and 7 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.5 times more Vitamin B1, 3.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B9, 14 times more Vitamin E and 1.7 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Baked Whole White Potatoes have 37.2 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 5.2 times more Calcium, 10 times more Copper, 12.6 times more Iron, 20.4 times more Magnesium, 23.8 times more Manganese, 15.7 times more Phosphorus, 1.4 times more Potassium, 18.8 times more Selenium, 36.6 times more Sodium and 21.8 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 1.4 times more Carbohydrate than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 6.2 times more Energy, 327 times more Fat, 213.6 times more Saturated Fat, 7.4 times more Omega 3, 399.8 times more Omega 6, 3.1 times more Fiber and 14.2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Sugars per 14 oz.
• Both Baked Whole White Potatoes as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.