Lets compare vitamin content per 100 grams of Baked White Potatoes vs Whole Roasted Squash Seeds:
Baked Whole White Potatoes have 1.4 times more Vitamin B1, 5.3 times more Vitamin B3, 6.8 times more Vitamin B5, 5.7 times more Vitamin B6, 4.2 times more Vitamin B9 and 42 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
Both Baked Whole White Potatoes and Roasted Whole Pumpkin And Squash Seeds have similar amounts of Vitamin B2 per 100 g.
Both Baked Whole White Potatoes as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Baked White Potatoes vs Whole Roasted Squash Seeds:
Baked Whole White Potatoes have 16.8 times more Water than Roasted Whole Pumpkin And Squash Seeds.
While Roasted Whole Pumpkin And Squash Seeds contain 5.5 times more Calcium, 5.4 times more Copper, 5.2 times more Iron, 9.7 times more Magnesium, 2.6 times more Manganese, 1.7 times more Potassium, 2.6 times more Sodium and 29.4 times more Zinc than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Roasted Whole Pumpkin And Squash Seeds have similar amounts of Phosphorus per 100 g.
Comparison of macro-nutrients per 100 grams:
Roasted Whole Pumpkin And Squash Seeds contain 4.8 times more Energy, 129.3 times more Fat, 91.8 times more Saturated Fat, 5.1 times more Omega 3, 178.8 times more Omega 6, 2.5 times more Carbohydrate, 8.8 times more Fiber and 8.8 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.