Lets compare vitamin content per 5 ounces of Roasted Squash Seed Kernels vs Baked White Potatoes:
Roasted Pumpkin And Squash Seed Kernels have 1.5 times more Vitamin B1, 3.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B9, 14 times more Vitamin E and 1.7 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.1 times more Vitamin B6 and 7 times more Vitamin C 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 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Roasted Squash Seed Kernels vs Baked White Potatoes:
Roasted Pumpkin And Squash Seed Kernels have 5.2 times more Calcium, 10 times more Copper, 12.6 times more Iron, 20.4 times more Magnesium, 23.8 times more Manganese, 15.7 times more Phosphorus, 1.4 times more Potassium, 18.8 times more Selenium, 2.6 times more Sodium and 21.8 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 37.2 times more Water than Roasted Pumpkin And Squash Seed Kernels.
Comparison of macro-nutrients per 5 ounces:
Roasted Pumpkin And Squash Seed Kernels have 6.2 times more Energy, 327 times more Fat, 213.6 times more Saturated Fat, 7.4 times more Omega 3, 399.8 times more Omega 6, 3.1 times more Fiber and 14.2 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Carbohydrate than Roasted Pumpkin And Squash Seed Kernels.
Both Roasted Pumpkin And Squash Seed Kernels and Baked Whole White Potatoes have similar amounts of Sugars per 5 oz.
Both Roasted Pumpkin And Squash Seed Kernels as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.