Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Squash Seed Kernels:
Baked Whole Red Potatoes have 1.5 times more Vitamin B6 and 6.6 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
While Dried Pumpkin And Squash Seed Kernels contain 3.8 times more Vitamin B1, 3.1 times more Vitamin B2, 3.1 times more Vitamin B3, 2.2 times more Vitamin B5, 2.1 times more Vitamin B9, 27.3 times more Vitamin E and 2.6 times more Vitamin K than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Baked Red Potatoes vs Squash Seed Kernels:
Baked Whole Red Potatoes have 14.7 times more Water than Dried Pumpkin And Squash Seed Kernels.
While Dried Pumpkin And Squash Seed Kernels contain 5.1 times more Calcium, 7.7 times more Copper, 12.6 times more Iron, 21.1 times more Magnesium, 26.3 times more Manganese, 17.1 times more Phosphorus, 1.5 times more Potassium and 19.5 times more Zinc than Baked Whole Red Potatoes.
Comparison of macro-nutrients per 100 grams:
Baked Whole Red Potatoes have 1.8 times more Carbohydrate than Dried Pumpkin And Squash Seed Kernels.
While Dried Pumpkin And Squash Seed Kernels contain 6.4 times more Energy, 327 times more Fat, 216.5 times more Saturated Fat, 8 times more Omega 3, 422.7 times more Omega 6, 3.3 times more Fiber and 13.1 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Dried Pumpkin And Squash Seed Kernels have similar amounts of Sugars per 100 g.
Both Baked Whole Red Potatoes as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.