Comparing Nutrients in 300 calories Whole Roasted Squash Seeds VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Whole Roasted Squash Seeds: 67.3g
• Frozen Roasted Potatoes with Salt: 236g

Whole Roasted Squash Seeds have 3.5 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has very high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Whole Roasted Squash Seeds or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Whole Roasted Squash Seeds	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.47g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	3.24% 0.052g	NA	1.6g per day for Men 19-50 years
Omega 6	34.7% 5.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	NA	2.25% 1.63g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	32.6% 12.4g	16% 6.14g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.9% 0.025mg	NA	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	1.5% 6.05μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.7% 37mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	NA	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	28% 2.23mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	NA	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	NA	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	8.84% 62mg	NA	700mg per day for Men 19-50 years
Potassium	18% 618mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	NA	11mg per day for Men 19-50 years
Water	0.082% 3.03g	4.35% 161g	3700g per day for Men 19-50 years

Whole Roasted Squash Seeds VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Whole Roasted Squash Seeds or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Whole Roasted Squash Seeds vs Frozen Roasted Potatoes with Salt:

• Both Roasted Whole Pumpkin And Squash Seeds and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 300 kcal
• Both Roasted Whole Pumpkin And Squash Seeds as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Whole Roasted Squash Seeds vs Frozen Roasted Potatoes with Salt:

• 300 calories of Whole Roasted Squash Seeds have 1.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 1.7 times more Potassium and 58.1 times more Sodium than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Whole Roasted Squash Seeds have 3.1 times more Fat, 6.3 times more Saturated Fat, 2 times more Fiber and 2.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 1.7 times more Carbohydrate than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 300 calories.