Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Roasted Squash Seed Kernels:
Baked Whole Red Potatoes have 2.1 times more Vitamin B6 and 7 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels.
While Roasted Pumpkin And Squash Seed Kernels contain 3 times more Vitamin B2, 2.8 times more Vitamin B3, 1.7 times more Vitamin B5, 2.1 times more Vitamin B9, 7 times more Vitamin E and 1.6 times more Vitamin K than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Vitamin B1 per 100 g.
Both Baked Whole Red Potatoes as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Baked Red Potatoes vs Roasted Squash Seed Kernels:
Baked Whole Red Potatoes have 37.8 times more Water than Roasted Pumpkin And Squash Seed Kernels.
While Roasted Pumpkin And Squash Seed Kernels contain 5.8 times more Calcium, 7.3 times more Copper, 11.5 times more Iron, 19.6 times more Magnesium, 26 times more Manganese, 16.3 times more Phosphorus, 1.4 times more Potassium, 1.5 times more Sodium and 19.1 times more Zinc than Baked Whole Red Potatoes.
Comparison of macro-nutrients per 100 grams:
Baked Whole Red Potatoes have 1.3 times more Carbohydrate than Roasted Pumpkin And Squash Seed Kernels.
While Roasted Pumpkin And Squash Seed Kernels contain 6.6 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, 3.6 times more Fiber and 13 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Sugars per 100 g.
Both Baked Whole Red Potatoes as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.