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

Macros Ratio

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

Macro Nutrients

	Squash Seed Kernels	Baked White Potatoes	Recommended Dietary Allowance
Energy	38.3% 1109kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	242% 41g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.3g	32% 42g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	4.2% 3.04g	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	0.41% 0.3g	0.99% 0.71g	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	% 0.26g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 2.24g	% 0.79g	g per day for Men 19-50 years
Fiber	31.3% 12g	11% 4.17g	38g per day for Men 19-50 years
Protein	107% 60g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	32.2% 0.42mg	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	28.8% 115μg	19% 75.4μg	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	4.2% 3.77mg	27.8% 25mg	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	29% 4.33mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Baked White Potatoes	Recommended Dietary Allowance
Calcium	9.13% 91mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	296% 2.67mg	28% 0.25mg	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	219% 17.5mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	280% 1175mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	16.3% 0.38mg	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	350% 2447mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	4.05% 150g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 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.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B6 and 6.6 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Pumpkin And Squash Seed Kernels have 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.
• While Baked Whole White Potatoes contain 14.4 times more Water than Dried Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Pumpkin And Squash Seed Kernels have 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.
• While Baked Whole White Potatoes contain 2 times more Carbohydrate than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Baked Whole White Potatoes have similar amounts of Sugars per 7 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.