Comparing Nutrients in 1 pound 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	14.4% 417kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	121% 38.8g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	523% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	8.07% 5.85g	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	2.25% 1.63g	0.44% 0.32g	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	% 2.86g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 5.17g	g per day for Men 19-50 years
Fiber	25% 9.53g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	17% 9.53g	242% 135g	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	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	35% 0.45mg	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	43% 172μg	64.6% 259μg	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	9.07% 8.16mg	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	1.2% 0.18mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	17% 20.4μg	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	4.54% 45.4mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	643% 5.8mg	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	36.3% 2.9mg	458% 36.6mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	594% 2495mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	885% 20.4mg	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	48.6% 340mg	761% 5325mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	105% 3574mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	77.5% 42.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	315% 34.7mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.25% 9.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 1 lb.

Comparing minerals per 1 pound 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 1 pound:

• 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 1 lb.
• 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 1 lb.