Comparing Nutrients in 1 pound Baked Red Potatoes VS Roasted Whole Pumpkin And Squash Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%

Macro Nutrients

	Baked Red Potatoes	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Energy	13.6% 395kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	91% 88g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	234% 39.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	188% 244g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	NA	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	2.75% 2g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	220% 83.5g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	13% 0.17mg	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	30.6% 122μg	10.2% 41μg	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	63.5% 57mg	1.5% 1.36mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	348% 3.13mg	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	39.7% 3.18mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	283% 1188mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	98% 2.25mg	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	46.7% 327mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	123% 4169mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	768% 11526mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	425% 46.7mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.55% 20.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Roasted Whole Pumpkin And Squash Seeds with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Roasted Whole Pumpkin And Squash Seeds with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• 1 pound of Baked Red Potatoes has 2.1 times more Vitamin B1, 5.6 times more Vitamin B3, 6.1 times more Vitamin B5, 5.7 times more Vitamin B6, 3 times more Vitamin B9 and 42 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Baked Red Potatoes and Roasted Whole Pumpkin And Squash Seeds with Salt provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Baked Whole Red Potatoes as well as Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• 1 pound of Baked Red Potatoes has 17 times more Water than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 1 lb of Roasted Whole Pumpkin And Squash Seeds with Salt contains 6.1 times more Calcium, 4 times more Copper, 4.7 times more Iron, 9.4 times more Magnesium, 2.9 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium, 211.8 times more Sodium and 25.8 times more Zinc than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Roasted Whole Pumpkin And Squash Seeds with Salt contains 5.1 times more Energy, 129.3 times more Fat, 91.8 times more Saturated Fat, 5.1 times more Omega 3, 178.8 times more Omega 6, 2.7 times more Carbohydrate, 10.2 times more Fiber and 8.1 times more Protein than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6