Comparing Nutrients in 300 calories Baked White PotatoesVS Squash Seed Kernels
Weight per 300 calories
Baked White Potatoes
326g
Squash Seed Kernels
53.7g
Dried Pumpkin And Squash Seed Kernels have 6.1 times more energy per unit of mass than Baked Whole White Potatoes, which is very high in comparison to other foods. Baked White Potatoes having average energy density.
Discover which food has more nutrients per 300 calories - Baked White Potatoes or Squash Seed Kernels?
Baked White Potatoes VS Squash Seed Kernels Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Baked White Potatoes or Squash Seed Kernels?
Lets compare vitamin content per 300 calories of Baked White Potatoes vs Squash Seed Kernels:
300 calories of Baked White Potatoes have 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 3.1 times more Vitamin B5, 9 times more Vitamin B6, 4 times more Vitamin B9, 40.3 times more Vitamin C and 2.2 times more Vitamin K than Squash Seed Kernels.
While 300 kcal of Dried Pumpkin And Squash Seed Kernels contain 9 times more Vitamin E than Baked Whole White Potatoes.
Both Baked White Potatoes and Squash Seed Kernels provide similar amounts of Vitamin B1 per 300 calories.
300 calories of Baked White Potatoes have insufficient amounts of Vitamin E
300 calories of Squash Seed Kernels have insufficient amounts of Vitamin B6, Vitamin C and Vitamin K
Both Baked Whole White Potatoes as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Baked White Potatoes vs Squash Seed Kernels:
300 calories of Baked White Potatoes have 4.1 times more Potassium and 87.6 times more Water than Squash Seed Kernels.
While 300 kcal of Dried Pumpkin And Squash Seed Kernels contain 1.7 times more Copper, 2.3 times more Iron, 3.6 times more Magnesium, 4 times more Manganese, 2.7 times more Phosphorus, 3.1 times more Selenium and 3.7 times more Zinc than Baked Whole White Potatoes.
300 calories of Baked White Potatoes lack sufficient amounts of Selenium
Both Baked Whole White Potatoes as well as Dried Pumpkin And Squash Seed Kernels lack sufficient amounts of Calcium in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Baked White Potatoes have 12 times more Carbohydrate, 6.6 times more Sugars and 2.1 times more Fiber than Squash Seed Kernels.
While 300 kcal of Dried Pumpkin And Squash Seed Kernels contain 53.8 times more Fat, 35.6 times more Saturated Fat, 69.6 times more Omega 6 and 2.4 times more Protein than Baked Whole White Potatoes.
Both Baked White Potatoes and Squash Seed Kernels offer comparable quantities of Energy per 300 calories.
300 calories of Baked White Potatoes provide inadequate amounts of Omega 6
300 calories of Squash Seed Kernels provide inadequate amounts of Carbohydrate
Both Baked Whole White Potatoes as well as Dried Pumpkin And Squash Seed Kernels provide inadequate amounts of Omega 3 in 300 calories.