Lets compare vitamin content per 100 grams of Whole Roasted Squash Seeds vs Baked Red Potatoes:
Baked Whole Red Potatoes contain 2.1 times more Vitamin B1, 5.6 times more Vitamin B3, 6.1 times more Vitamin B5, 5.7 times more Vitamin B6, 3 times more Vitamin B9 and 42 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
Both Roasted Whole Pumpkin And Squash Seeds and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 100 g.
Both Roasted Whole Pumpkin And Squash Seeds as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Whole Roasted Squash Seeds vs Baked Red Potatoes:
Roasted Whole Pumpkin And Squash Seeds have 6.1 times more Calcium, 4 times more Copper, 4.7 times more Iron, 9.4 times more Magnesium, 2.9 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Sodium and 25.8 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 17 times more Water than Roasted Whole Pumpkin And Squash Seeds.
Comparison of macro-nutrients per 100 grams:
Roasted Whole Pumpkin And Squash Seeds have 5.1 times more Energy, 129.3 times more Fat, 91.8 times more Saturated Fat, 5.1 times more Omega 3, 178.8 times more Omega 6, 2.7 times more Carbohydrate, 10.2 times more Fiber and 8.1 times more Protein than Baked Whole Red Potatoes.
Both Roasted Whole Pumpkin And Squash Seeds as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.