Comparing Nutrients in 7 ounces Baked White Potatoes VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Baked White Potatoes	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	6.3% 183kcal	38% 1105kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	60.6% 19.4g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	NA	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	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	NA	38g per day for Men 19-50 years
Protein	7.44% 4.17g	100% 56.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Watermelon Seed Kernels	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	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	13.6% 0.18mg	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	28.8% 115μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	2% 20mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	151% 1.36mg	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	181% 14.4mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	243% 1022mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	139% 3.2mg	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	214% 1498mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Watermelon Seed Kernels:

• Baked Whole White Potatoes have 2.4 times more Vitamin B6 and more Vitamin C than Dried Watermelon Seed Kernels.
• While Dried Watermelon Seed Kernels contain 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.
• Both Baked Whole White Potatoes and Dried Watermelon Seed Kernels have similar amounts of Vitamin B5 per 7 oz.
• Both Baked Whole White Potatoes as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Watermelon Seed Kernels:

• Baked Whole White Potatoes have 14.9 times more Water than Dried Watermelon Seed Kernels.
• While Dried Watermelon Seed Kernels contain 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.
• Both Baked Whole White Potatoes and Dried Watermelon Seed Kernels have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 1.4 times more Carbohydrate than Dried Watermelon Seed Kernels.
• While Dried Watermelon Seed Kernels contain 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.
• Both Baked Whole White Potatoes as well as Dried Watermelon Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.