Comparing Nutrients in 1 pound Whole Roasted Squash Seeds VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Whole Roasted Squash Seeds	Baked White Potatoes	Recommended Dietary Allowance
Energy	69.8% 2023kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	91% 88g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	234% 39.7g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 244g	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	9.57% 6.94g	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	NA	2.25% 1.63g	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	NA	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	220% 83.5g	25% 9.53g	38g per day for Men 19-50 years
Protein	150% 84g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	73.6% 0.96mg	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	10.2% 41μg	43% 172μg	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	1.5% 1.36mg	63.5% 57mg	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	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Baked White Potatoes	Recommended Dietary Allowance
Calcium	25% 249mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	348% 3.13mg	64% 0.58mg	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	188% 15mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	283% 1188mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	37.3% 0.86mg	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	59.6% 417mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	123% 4169mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	425% 46.7mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.55% 20.4g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Whole Roasted Squash Seeds vs Baked White Potatoes:

• Roasted Whole Pumpkin And Squash Seeds have 1.2 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B1, 5.3 times more Vitamin B3, 6.8 times more Vitamin B5, 5.7 times more Vitamin B6, 4.2 times more Vitamin B9 and 42 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Whole Roasted Squash Seeds vs Baked White Potatoes:

• Roasted Whole Pumpkin And Squash Seeds have 5.5 times more Calcium, 5.4 times more Copper, 5.2 times more Iron, 9.7 times more Magnesium, 2.6 times more Manganese, 1.2 times more Phosphorus, 1.7 times more Potassium, 2.6 times more Sodium and 29.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 16.8 times more Water than Roasted Whole Pumpkin And Squash Seeds.

Comparison of macro-nutrients per 1 pound:

• Roasted Whole Pumpkin And Squash Seeds have 4.8 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, 2.5 times more Carbohydrate, 8.8 times more Fiber and 8.8 times more Protein than Baked Whole White Potatoes.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.