Nutrient Comparison: Baked White Potatoes VS Roasted Squash Seed Kernels per 14 oz
Compare the macro and micronutrient content in 14 oz of Baked White Potatoes versus 14 oz of Roasted Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Roasted Squash Seed Kernels:
- 14 ounces of Baked White Potatoes have 2.1 times more Vitamin B6 and 7 times more Vitamin C than Roasted Squash Seed Kernels.
- While 14 oz of Roasted Pumpkin And Squash Seed Kernels 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.
- 14 ounces of Baked White Potatoes have insufficient amounts of Vitamin E
- Both Baked Whole White Potatoes as well as Roasted 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 White Potatoes vs Roasted Squash Seed Kernels:
- 14 ounces of Baked White Potatoes have 37.2 times more Water than Roasted Squash Seed Kernels.
- While 14 oz of Roasted Pumpkin And Squash Seed Kernels 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 and 21.8 times more Zinc than Baked Whole White Potatoes.
- 14 ounces of Baked White Potatoes lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Baked White Potatoes have 1.4 times more Carbohydrate than Roasted Squash Seed Kernels.
- While 14 oz of Roasted Pumpkin And Squash Seed Kernels 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.
- 14 ounces of Baked White Potatoes provide inadequate amounts of Omega 3 and Omega 6