Comparing Nutrients in 500 calories Whole Roasted Squash SeedsVS Baked White Potatoes

Weight per 500 calories

Whole Roasted Squash Seeds

112g

Baked White Potatoes

544g

Whole Roasted Squash Seeds have 4.8 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 - Whole Roasted Squash Seeds or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Whole Roasted Squash Seeds

16%

38%

46%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Whole Roasted Squash Seedsvs 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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22.4%21.7g

Fat

0.84%0.82g

21.7 gvs0.82 g

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

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13%4.1g

Saturated Fat

0.68%0.22g

4.1 gvs0.22 g

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

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5.4%0.086g

Omega 3

5.1%0.082g

0.086 gvs0.082 g

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

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57.8%9.8g

Omega 6

1.57%0.27g

9.8 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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46.4%60.3g

Carbohydrate

88%115g

60.3 gvs115 g

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

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Sugars

11.5%8.3g

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

NA gvs8.3 g

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

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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]

NA gvs1.96 g

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

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Glucose

%3.42g

NA gvs3.42 g

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

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Sucrose

%2.17g

NA gvs2.17 g

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

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54.3%20.6g

Fiber

30%11.4g

20.6 gvs11.4 g

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

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37%20.8g

Protein

20.4%11.4g

20.8 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

Whole Roasted Squash Seedsvs Baked White Potatoes

0.37%3.36μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

3.36 μgvs5.43 μg

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

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3.18%0.038mg

Vitamin B1

21.7%0.26mg

Thiamine

0.038 mgvs0.26 mg

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

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4.5%0.058mg

Vitamin B2

18%0.23mg

Riboflavin

0.058 mgvs0.23 mg

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

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2%0.32mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

0.32 mgvs8.3 mg

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

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1.26%0.063mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.063 mgvs2.1 mg

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

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3.2%0.041mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.041 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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2.52%10μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

10 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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0.37%0.34mg

Vitamin C

76%68.5mg

Ascorbic acid

0.34 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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Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

NA mgvs0.22 mg

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

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Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

NA μgvs14.7 μg

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

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Minerals

Whole Roasted Squash Seedsvs Baked White Potatoes

6.17%61.7mg

Calcium

5.43%54.3mg

61.7 mgvs54.3 mg

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

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86%0.77mg

Copper

76.7%0.69mg

0.77 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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46.4%3.7mg

Iron

43.5%3.48mg

3.7 mgvs3.48 mg

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

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70%294mg

Magnesium

35%147mg

294 mgvs147 mg

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

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24%0.56mg

Manganese

44.7%1.03mg

0.56 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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14.7%103mg

Phosphorus

58.2%408mg

103 mgvs408 mg

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

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30.3%1030mg

Potassium

87%2957mg

1030 mgvs2957 mg

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

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Selenium

4.94%2.7μg

NA μgvs2.7 μg

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

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1.35%20mg

Sodium

2.54%38mg

20 mgvs38 mg

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

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105%11.5mg

Zinc

17.3%1.9mg

11.5 mgvs1.9 mg

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

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0.14%5.04g

Water

11%410g

5.04 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 Whole Roasted Squash Seeds vs Baked White Potatoes:

Baked Whole White Potatoes contain 6.8 times more Vitamin B1, 4 times more Vitamin B2, 25.9 times more Vitamin B3, 33.2 times more Vitamin B5, 27.6 times more Vitamin B6, 20.5 times more Vitamin B9 and 203.6 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 500 kcal.

Comparing minerals per 500 calories for Whole Roasted Squash Seeds vs Baked White Potatoes:

Roasted Whole Pumpkin And Squash Seeds have 2 times more Magnesium and 6.1 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.8 times more Manganese, 4 times more Phosphorus, 2.9 times more Potassium and 81.3 times more Water than Roasted Whole Pumpkin And Squash Seeds.
Both Roasted Whole Pumpkin And Squash Seeds and Baked Whole White Potatoes have similar amounts of Calcium, Copper and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Roasted Whole Pumpkin And Squash Seeds have 26.7 times more Fat, 18.9 times more Saturated Fat, 36.9 times more Omega 6, 1.8 times more Fiber and 1.8 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Carbohydrate than Roasted Whole Pumpkin And Squash Seeds.
Both Roasted Whole Pumpkin And Squash Seeds and Baked Whole White Potatoes have similar amounts of Energy and Omega 3 per 500 kcal.
Both Roasted Whole Pumpkin And Squash Seeds as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Whole Roasted Squash SeedsVS TahiniBaked White PotatoesVS TahiniWhole Roasted Squash SeedsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Whole Roasted Squash SeedsVS Baked White Potatoes

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: