Comparing Nutrients in 500 calories Whole Roasted Squash Seeds VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Whole Roasted Squash Seeds: 112g
• Frozen Roasted Potatoes with Salt: 394g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	13% 4.1g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	NA	1.6g per day for Men 19-50 years
Omega 6	57.8% 9.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	3.75% 2.7g	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	54.3% 20.6g	27% 10.2g	38g per day for Men 19-50 years
Protein	37% 20.8g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.37% 3.36μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.18% 0.038mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.5% 0.058mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.26% 0.063mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.041mg	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	2.52% 10μg	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	0.37% 0.34mg	7.44% 6.7mg	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	6.17% 61.7mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	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	46.4% 3.7mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	NA	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	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	14.7% 103mg	NA	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.35% 20mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	NA	11mg per day for Men 19-50 years
Water	0.14% 5.04g	7.24% 268g	3700g per day for Men 19-50 years

Whole Roasted Squash Seeds VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Whole Roasted Squash Seeds or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 500 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 500 kcal
• Both Roasted Whole Pumpkin And Squash Seeds as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Whole Roasted Squash Seeds vs Frozen Roasted Potatoes with Salt:

• 500 calories of Whole Roasted Squash Seeds have 1.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.