Comparing Nutrients in 100 calories Whole Roasted Squash SeedsVS Baked White Potatoes

Weight per 100 calories

Whole Roasted Squash Seeds

22.4g

Baked White Potatoes

109g

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 100 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%

100 kcal ▼

Macro Nutrients

Whole Roasted Squash Seedsvs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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4.5%4.35g

Fat

0.17%0.16g

4.35 gvs0.16 g

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

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2.57%0.82g

Saturated Fat

0.14%0.043g

0.82 gvs0.043 g

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

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1.08%0.017g

Omega 3

1%0.016g

0.017 gvs0.016 g

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

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11.6%1.96g

Omega 6

0.31%0.053g

1.96 gvs0.053 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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9.27%12g

Carbohydrate

17.6%23g

12 gvs23 g

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

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Sugars

2.3%1.66g

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

NA gvs1.66 g

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

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Fructose

0.54%0.39g

≤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 gvs0.39 g

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

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Glucose

%0.68g

NA gvs0.68 g

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

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Sucrose

%0.43g

NA gvs0.43 g

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

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11%4.13g

Fiber

6%2.3g

4.13 gvs2.3 g

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

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7.43%4.16g

Protein

4.08%2.3g

4.16 gvs2.3 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

0.075%0.67μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

0.67 μgvs1.1 μg

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

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0.64%0.008mg

Vitamin B1

4.35%0.052mg

Thiamine

0.008 mgvs0.052 mg

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

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0.9%0.012mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.012 mgvs0.047 mg

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

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0.4%0.064mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

0.064 mgvs1.66 mg

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

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0.25%0.013mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.013 mgvs0.42 mg

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

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0.64%0.008mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.008 mgvs0.23 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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0.5%2μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

2 μgvs41.3 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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0.075%0.067mg

Vitamin C

15.2%13.7mg

Ascorbic acid

0.067 mgvs13.7 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

0.29%0.043mg

Tocopherols and Tocotrienols

NA mgvs0.043 mg

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

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Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

NA μgvs2.93 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

1.23%12.3mg

Calcium

1.1%11mg

12.3 mgvs11 mg

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

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17%0.15mg

Copper

15.3%0.14mg

0.15 mgvs0.14 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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9.28%0.74mg

Iron

8.7%0.7mg

0.74 mgvs0.7 mg

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

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14%58.7mg

Magnesium

7%29.3mg

58.7 mgvs29.3 mg

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

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4.84%0.11mg

Manganese

8.93%0.21mg

0.11 mgvs0.21 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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2.95%20.6mg

Phosphorus

11.6%81.5mg

20.6 mgvs81.5 mg

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

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6.06%206mg

Potassium

17.4%591mg

206 mgvs591 mg

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

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Selenium

0.99%0.54μg

NA μgvs0.54 μg

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

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0.27%4.04mg

Sodium

0.51%7.6mg

4.04 mgvs7.6 mg

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

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21%2.3mg

Zinc

3.46%0.38mg

2.3 mgvs0.38 mg

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

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0.027%1g

Water

2.2%82g

1 gvs82 g

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

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Lets compare vitamin content per 100 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 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 kcal.
Both Roasted Whole Pumpkin And Squash Seeds as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 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 100 calories Whole Roasted Squash SeedsVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Whole Roasted Squash Seeds or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: