Comparing Nutrients in 5 ounces Baked White Potatoes VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Baked White Potatoes	Squash Seed Kernels	Recommended Dietary Allowance
Energy	4.5% 130kcal	27.3% 792kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	38.4% 12.3g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	173% 29.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	11.7% 15g	130g per day for Men 19-50 years
Sugars	3% 2.17g	2.74% 2g	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	0.7% 0.51g	0.29% 0.21g	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	% 0.89g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 1.6g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	44% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	15.6% 0.2mg	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	13.5% 54μg	20.6% 82.2μg	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	20% 18mg	3% 2.7mg	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	0.38% 0.057mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	212% 1.9mg	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	11.3% 0.91mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	200% 839mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	280% 6.44mg	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	15% 106mg	250% 1748mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	101% 11mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.2% 7.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Squash Seed Kernels:

• Baked Whole White Potatoes have 1.5 times more Vitamin B6 and 6.6 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 5.7 times more Vitamin B1, 3.6 times more Vitamin B2, 3.3 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B9, 54.5 times more Vitamin E and 2.7 times more Vitamin K than Baked Whole White Potatoes.
• 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 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Squash Seed Kernels:

• Baked Whole White Potatoes have 14.4 times more Water than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 4.6 times more Calcium, 10.6 times more Copper, 13.8 times more Iron, 21.9 times more Magnesium, 24 times more Manganese, 16.4 times more Phosphorus, 1.5 times more Potassium, 18.8 times more Selenium and 22.3 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole White Potatoes have 2 times more Carbohydrate than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 6.1 times more Energy, 327 times more Fat, 216.5 times more Saturated Fat, 8 times more Omega 3, 422.7 times more Omega 6, 2.9 times more Fiber and 14.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dried Pumpkin And Squash Seed Kernels have similar amounts of Sugars per 5 oz.
• Both Baked Whole White Potatoes as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.