Lets compare vitamin content per 5 ounces of Watermelon Seed Kernels vs Baked White Potatoes:
Dried Watermelon Seed Kernels have 4 times more Vitamin B1, 3.4 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.5 times more Vitamin B9 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.4 times more Vitamin B6 and more Vitamin C than Dried Watermelon Seed Kernels.
Both Dried Watermelon Seed Kernels and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 5 oz.
Both Dried Watermelon Seed Kernels as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Watermelon Seed Kernels vs Baked White Potatoes:
Dried Watermelon Seed Kernels have 5.4 times more Calcium, 5.4 times more Copper, 11.4 times more Iron, 19.1 times more Magnesium, 8.5 times more Manganese, 10.1 times more Phosphorus, 14.1 times more Sodium and 29.3 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 14.9 times more Water than Dried Watermelon Seed Kernels.
Both Dried Watermelon Seed Kernels and Baked Whole White Potatoes have similar amounts of Potassium per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Dried Watermelon Seed Kernels have 6.1 times more Energy, 315.8 times more Fat, 244.5 times more Saturated Fat, 573.3 times more Omega 6 and 13.5 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Carbohydrate than Dried Watermelon Seed Kernels.
Both Dried Watermelon Seed Kernels as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.