Lets compare vitamin content per 14 ounces of Watermelon Seed Kernels vs Baked Red Potatoes:
Dried Watermelon Seed Kernels have 2.6 times more Vitamin B1, 2.9 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.1 times more Vitamin B9 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.4 times more Vitamin B6 and more Vitamin C than Dried Watermelon Seed Kernels.
Both Dried Watermelon Seed Kernels and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 14 oz.
Both Dried Watermelon Seed Kernels as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Watermelon Seed Kernels vs Baked Red Potatoes:
Dried Watermelon Seed Kernels have 6 times more Calcium, 3.9 times more Copper, 10.4 times more Iron, 18.4 times more Magnesium, 9.3 times more Manganese, 10.5 times more Phosphorus, 8.3 times more Sodium and 25.6 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 15.2 times more Water than Dried Watermelon Seed Kernels.
Both Dried Watermelon Seed Kernels and Baked Whole Red Potatoes have similar amounts of Potassium per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Dried Watermelon Seed Kernels have 6.4 times more Energy, 315.8 times more Fat, 244.5 times more Saturated Fat, 573.3 times more Omega 6 and 12.3 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate than Dried Watermelon Seed Kernels.
Both Dried Watermelon Seed Kernels as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.