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Comparing Nutrients in 5 ounces Baked White PotatoesVS Squash Seed Kernels

Macros Ratio

Protein Fat Carbs

Baked White Potatoes
9%
1%
90%
Squash Seed Kernels
20%
73%
7%
5 oz ▼

Macro Nutrients

4.5%130kcal
Energy
27.3%792kcal
130 kcalvs792 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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0.22%0.21g
Fat
71.7%69.5g
0.21 gvs69.5 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.18%0.057g
Saturated Fat
38.4%12.3g
0.057 gvs12.3 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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1.33%0.021g
Omega 3
10.6%0.17g
0.021 gvs0.17 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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0.41%0.069g
Omega 6
173%29.4g
0.069 gvs29.4 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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23%30g
Carbohydrate
11.7%15g
30 gvs15 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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3%2.17g
Sugars
2.74%2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.17 gvs2 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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0.7%0.51g
Fructose
0.29%0.21g
≤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]
0.51 gvs0.21 g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%0.89g
Glucose
%0.18g
0.89 gvs0.18 g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%0.57g
Sucrose
%1.6g
0.57 gvs1.6 g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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7.83%2.98g
Fiber
22.4%8.5g
2.98 gvs8.5 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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5.3%2.98g
Protein
76.5%43g
2.98 gvs43 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.16%1.4μg
Vitamin A
0.16%1.4μg
RAE, retinol activity equivalents
1.4 μgvs1.4 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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5.67%0.068mg
Vitamin B1
32.2%0.39mg
Thiamine
0.068 mgvs0.39 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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4.7%0.061mg
Vitamin B2
16.7%0.22mg
Riboflavin
0.061 mgvs0.22 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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13.5%2.17mg
Vitamin B3
44%7.07mg
Niacin, nicotinic acid, niacinamide
2.17 mgvs7.07 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
11%0.54mg
Vitamin B5
21.3%1.06mg
Pantothenic acid
0.54 mgvs1.06 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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23%0.3mg
Vitamin B6
15.6%0.2mg
Pyridoxine
0.3 mgvs0.2 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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13.5%54μg
Vitamin B9
20.6%82.2μg
Folates and Folic Acid
54 μgvs82.2 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
20%18mg
Vitamin C
3%2.7mg
Ascorbic acid
18 mgvs2.7 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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0.38%0.057mg
Vitamin E
20.6%3.1mg
Tocopherols and Tocotrienols
0.057 mgvs3.1 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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3.2%3.83μg
Vitamin K
8.62%10.3μg
Phytomenadione or phylloquinone
3.83 μgvs10.3 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

1.4%14mg
Calcium
6.52%65.2mg
14 mgvs65.2 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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20%0.18mg
Copper
212%1.9mg
0.18 mgvs1.9 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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11.3%0.91mg
Iron
156%12.5mg
0.91 mgvs12.5 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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9.1%38.3mg
Magnesium
200%839mg
38.3 mgvs839 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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11.6%0.27mg
Manganese
280%6.44mg
0.27 mgvs6.44 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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15%106mg
Phosphorus
250%1748mg
106 mgvs1748 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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22.7%771mg
Potassium
33.7%1147mg
771 mgvs1147 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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1.3%0.71μg
Selenium
24.2%13.3μg
0.71 μgvs13.3 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Selenium
0.66%9.92mg
Sodium
0.66%9.92mg
9.92 mgvs9.92 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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4.5%0.5mg
Zinc
101%11mg
0.5 mgvs11 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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2.9%107g
Water
0.2%7.4g
107 gvs7.4 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Baked White Potatoes VS Squash Seed Kernels per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked White Potatoes versus 5 oz of Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

Comparison of macro-nutrients per 5 ounces:




Compare more foods per 5 oz: