Comparing Nutrients in 14 ounces Squash Seed Kernels VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Squash Seed Kernels	Baked White Potatoes	Recommended Dietary Allowance
Energy	76.5% 2219kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	107% 34.4g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	484% 82g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.7% 42.5g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	8.38% 6.07g	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	0.82% 0.6g	1.97% 1.43g	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	% 0.52g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 1.6g	g per day for Men 19-50 years
Fiber	62.7% 24g	22% 8.33g	38g per day for Men 19-50 years
Protein	214% 120g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	64.4% 0.84mg	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	57.5% 230μg	37.7% 151μg	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	8.38% 7.54mg	55.6% 50mg	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	57.7% 8.65mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Baked White Potatoes	Recommended Dietary Allowance
Calcium	18.3% 183mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	592% 5.33mg	56% 0.5mg	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	438% 35mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	559% 2350mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	784% 18mg	32.6% 0.75mg	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	699% 4894mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	94% 3211mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	68% 37.3μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	282% 31mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.56% 20.8g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Squash Seed Kernels vs Baked White Potatoes:

• Dried Pumpkin And Squash Seed Kernels have 5.7 times more Vitamin B1, 3.6 times more Vitamin B2, 3.3 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B9, 54.5 times more Vitamin E and 2.7 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B6 and 6.6 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Squash Seed Kernels vs Baked White Potatoes:

• Dried Pumpkin And Squash Seed Kernels have 4.6 times more Calcium, 10.6 times more Copper, 13.8 times more Iron, 21.9 times more Magnesium, 24 times more Manganese, 16.4 times more Phosphorus, 1.5 times more Potassium, 18.8 times more Selenium and 22.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 14.4 times more Water than Dried Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Pumpkin And Squash Seed Kernels have 6.1 times more Energy, 327 times more Fat, 216.5 times more Saturated Fat, 8 times more Omega 3, 422.7 times more Omega 6, 2.9 times more Fiber and 14.4 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Carbohydrate than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Baked Whole White Potatoes have similar amounts of Sugars per 14 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.