Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Squash Seed Kernels:
Baked Whole White Potatoes have 1.5 times more Vitamin B6 and 6.6 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
While Dried Pumpkin And Squash Seed Kernels contain 5.7 times more Vitamin B1, 3.6 times more Vitamin B2, 3.3 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B9, 54.5 times more Vitamin E and 2.7 times more Vitamin K than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Baked White Potatoes vs Squash Seed Kernels:
Baked Whole White Potatoes have 14.4 times more Water than Dried Pumpkin And Squash Seed Kernels.
While Dried Pumpkin And Squash Seed Kernels contain 4.6 times more Calcium, 10.6 times more Copper, 13.8 times more Iron, 21.9 times more Magnesium, 24 times more Manganese, 16.4 times more Phosphorus, 1.5 times more Potassium, 18.8 times more Selenium and 22.3 times more Zinc than Baked Whole White Potatoes.
Comparison of macro-nutrients per 5 ounces:
Baked Whole White Potatoes have 2 times more Carbohydrate than Dried Pumpkin And Squash Seed Kernels.
While Dried Pumpkin And Squash Seed Kernels contain 6.1 times more Energy, 327 times more Fat, 216.5 times more Saturated Fat, 8 times more Omega 3, 422.7 times more Omega 6, 2.9 times more Fiber and 14.4 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Dried Pumpkin And Squash Seed Kernels have similar amounts of Sugars per 5 oz.
Both Baked Whole White Potatoes as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.