Lets compare vitamin content per 14 ounces of Whole Roasted Squash Seeds vs Baked White Potatoes:
Roasted Whole Pumpkin And Squash Seeds have 1.2 times more Vitamin B2 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Vitamin B1, 5.3 times more Vitamin B3, 6.8 times more Vitamin B5, 5.7 times more Vitamin B6, 4.2 times more Vitamin B9 and 42 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
Both Roasted Whole Pumpkin And Squash Seeds as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Whole Roasted Squash Seeds vs Baked White Potatoes:
Roasted Whole Pumpkin And Squash Seeds have 5.5 times more Calcium, 5.4 times more Copper, 5.2 times more Iron, 9.7 times more Magnesium, 2.6 times more Manganese, 1.2 times more Phosphorus, 1.7 times more Potassium, 2.6 times more Sodium and 29.4 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 16.8 times more Water than Roasted Whole Pumpkin And Squash Seeds.
Comparison of macro-nutrients per 14 ounces:
Roasted Whole Pumpkin And Squash Seeds have 4.8 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, 2.5 times more Carbohydrate, 8.8 times more Fiber and 8.8 times more Protein than Baked Whole White Potatoes.
Both Roasted Whole Pumpkin And Squash Seeds as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.