Comparing Nutrients in 7 ounces Baked White Potatoes VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Baked White Potatoes	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	6.3% 183kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	53% 17g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	22.5% 29g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	3.53% 2.56g	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	0.99% 0.71g	0.19% 0.14g	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	% 1.25g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 2.26g	g per day for Men 19-50 years
Fiber	11% 4.17g	34% 13g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	106% 59.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	15.3% 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	19% 75.4μg	28.3% 113μg	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	27.8% 25mg	3.97% 3.57mg	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	0.53% 0.079mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	281% 2.53mg	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	16% 1.27mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	387% 8.9mg	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	21.3% 149mg	333% 2330mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	46% 1564mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	138% 15mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.11% 4.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Baked Whole White Potatoes have 2.1 times more Vitamin B6 and 7 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.5 times more Vitamin B1, 3.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B9, 14 times more Vitamin E and 1.7 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Baked Whole White Potatoes have 37.2 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 5.2 times more Calcium, 10 times more Copper, 12.6 times more Iron, 20.4 times more Magnesium, 23.8 times more Manganese, 15.7 times more Phosphorus, 1.4 times more Potassium, 18.8 times more Selenium, 36.6 times more Sodium and 21.8 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 1.4 times more Carbohydrate than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 6.2 times more Energy, 327 times more Fat, 213.6 times more Saturated Fat, 7.4 times more Omega 3, 399.8 times more Omega 6, 3.1 times more Fiber and 14.2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Sugars per 7 oz.
• Both Baked Whole White Potatoes as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.