Comparing Nutrients in 500 calories Roasted Squash Seed KernelsVS Baked White Potatoes

Weight per 500 calories

Roasted Squash Seed Kernels

87g

Baked White Potatoes

544g

Roasted Squash Seed Kernels have 6.2 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Roasted Squash Seed Kernels or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Roasted Squash Seed Kernels

19%

71%

10%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Roasted Squash Seed Kernelsvs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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44%42.7g

Fat

0.84%0.82g

42.7 gvs0.82 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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23.3%7.44g

Saturated Fat

0.68%0.22g

7.44 gvs0.22 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.04%0.097g

Omega 3

5.1%0.082g

0.097 gvs0.082 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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100%17g

Omega 6

1.57%0.27g

17 gvs0.27 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.86%13g

Carbohydrate

88%115g

13 gvs115 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.55%1.12g

Sugars

11.5%8.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.12 gvs8.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.084%0.061g

Fructose

2.7%1.96g

≤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]

0.061 gvs1.96 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.061g

Glucose

%3.42g

0.061 gvs3.42 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.99g

Sucrose

%2.17g

0.99 gvs2.17 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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15%5.66g

Fiber

30%11.4g

5.66 gvs11.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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46.4%26g

Protein

20.4%11.4g

26 gvs11.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Squash Seed Kernelsvs Baked White Potatoes

0%0μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

0 μgvs5.43 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.1%0.061mg

Vitamin B1

21.7%0.26mg

Thiamine

0.061 mgvs0.26 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10%0.13mg

Vitamin B2

18%0.23mg

Riboflavin

0.13 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24%3.86mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

3.86 mgvs8.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.93%0.5mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.5 mgvs2.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.7%0.087mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.087 mgvs1.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12.4%49.7μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

49.7 μgvs207 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.74%1.57mg

Vitamin C

76%68.5mg

Ascorbic acid

1.57 mgvs68.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.25%0.49mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

0.49 mgvs0.22 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.27%3.9μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

3.9 μgvs14.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Squash Seed Kernelsvs Baked White Potatoes

4.53%45.3mg

Calcium

5.43%54.3mg

45.3 mgvs54.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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123%1.1mg

Copper

76.7%0.69mg

1.1 mgvs0.69 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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88%7.03mg

Iron

43.5%3.48mg

7.03 mgvs3.48 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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114%479mg

Magnesium

35%147mg

479 mgvs147 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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170%3.9mg

Manganese

44.7%1.03mg

3.9 mgvs1.03 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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146%1023mg

Phosphorus

58.2%408mg

1023 mgvs408 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20%686mg

Potassium

87%2957mg

686 mgvs2957 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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15%8.2μg

Selenium

4.94%2.7μg

8.2 μgvs2.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.05%15.7mg

Sodium

2.54%38mg

15.7 mgvs38 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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60.5%6.66mg

Zinc

17.3%1.9mg

6.66 mgvs1.9 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.048%1.77g

Water

11%410g

1.77 gvs410 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Roasted Squash Seed Kernels vs Baked White Potatoes:

Baked Whole White Potatoes contain 4.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 4.2 times more Vitamin B5, 13.2 times more Vitamin B6, 4.2 times more Vitamin B9, 43.7 times more Vitamin C and 3.7 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
Both Roasted Pumpkin And Squash Seed Kernels as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Roasted Squash Seed Kernels vs Baked White Potatoes:

Roasted Pumpkin And Squash Seed Kernels have 1.6 times more Copper, 2 times more Iron, 3.3 times more Magnesium, 3.8 times more Manganese, 2.5 times more Phosphorus, 3 times more Selenium and 3.5 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.3 times more Potassium and 231.8 times more Water than Roasted Pumpkin And Squash Seed Kernels.
Both Roasted Pumpkin And Squash Seed Kernels and Baked Whole White Potatoes have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Roasted Pumpkin And Squash Seed Kernels have 52.4 times more Fat, 34.2 times more Saturated Fat, 64.1 times more Omega 6 and 2.3 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 8.9 times more Carbohydrate, 7.4 times more Sugars and 2 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
Both Roasted Pumpkin And Squash Seed Kernels and Baked Whole White Potatoes have similar amounts of Energy and Omega 3 per 500 kcal.
Both Roasted Pumpkin And Squash Seed Kernels as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Squash Seed KernelsVS Dried Safflower SeedsBaked White PotatoesVS Dried Safflower SeedsRoasted Squash Seed KernelsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Roasted Squash Seed KernelsVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Squash Seed Kernels or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: