Comparing Nutrients in 300 calories Roasted Squash Seed Kernels VS Baked Red Potatoes

Weight per 300 calories

• Roasted Squash Seed Kernels: 52.3g
• Baked Red Potatoes: 345g

Roasted Squash Seed Kernels have 6.6 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Discover which food has more nutrients per 300 calories - Roasted Squash Seed Kernels or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Roasted Squash Seed Kernels	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.4% 25.6g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	60.2% 10.2g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.9% 7.7g	52% 67.6g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	6.8% 4.93g	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	0.05% 0.037g	2.1% 1.5g	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	% 0.037g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 1.55g	g per day for Men 19-50 years
Fiber	8.94% 3.4g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	28% 15.6g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.05% 0.037mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.03% 0.078mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.96% 0.3mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.02% 0.052mg	56.2% 0.73mg	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	7.45% 29.8μg	23.3% 93μg	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	1.05% 0.94mg	48.3% 43.4mg	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	1.95% 0.29mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.96% 2.35μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2.7% 27mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	66.7% 0.6mg	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	52.7% 4.2mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	68.4% 287mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	26% 0.6mg	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	87.7% 614mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	8.93% 4.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.63% 9.4mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	0.029% 1.06g	7.15% 264g	3700g per day for Men 19-50 years

Roasted Squash Seed Kernels VS Baked Red Potatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Squash Seed Kernels or Baked Red Potatoes?

Lets compare vitamin content per 300 calories of Roasted Squash Seed Kernels vs Baked Red Potatoes:

• 300 kcal of Baked Whole Red Potatoes contain 6.8 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 3.9 times more Vitamin B5, 14 times more Vitamin B6, 3.1 times more Vitamin B9, 46.2 times more Vitamin C and 4.1 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• 300 calories of Roasted Squash Seed Kernels have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Roasted Pumpkin And Squash Seed Kernels as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Roasted Squash Seed Kernels vs Baked Red Potatoes:

• 300 calories of Roasted Squash Seed Kernels have 1.7 times more Iron, 3 times more Magnesium, 3.9 times more Manganese, 2.5 times more Phosphorus and 2.9 times more Zinc than Baked Red Potatoes.
• While 300 kcal of Baked Whole Red Potatoes contain 4.6 times more Potassium and 249.2 times more Water than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Baked Red Potatoes contain similar levels of Copper per 300 calories.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Squash Seed Kernels have 49.6 times more Fat, 32.4 times more Saturated Fat, 60.6 times more Omega 6 and 2 times more Protein than Baked Red Potatoes.
• While 300 kcal of Baked Whole Red Potatoes contain 8.8 times more Carbohydrate, 7.3 times more Sugars and 1.8 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Baked Red Potatoes offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Squash Seed Kernels provide inadequate amounts of Carbohydrate
• 300 calories of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Roasted Pumpkin And Squash Seed Kernels as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 in 300 calories.