Dried Pumpkin and Squash Seed Kernels vs Baked Sweet Potato

Food A

Dried Pumpkin and Squash Seed Kernels

nuts-seeds

Food B

Baked Sweet Potato

vegetables

All values per 100g · % RDA for adult male 19–30

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 559 — 90 — kcal
Protein 30
54%
2.0
4%
g
Total Fat 49 — 0.150 — g
Carbohydrate 11
8%
21
16%
g
Water 5.2 — 76 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 1.9
2%
20
22%
mg
Thiamin (B1) 0.273
23%
0.107
9%
mg
Riboflavin (B2) 0.153
12%
0.106
8%
mg
Niacin (B3) 5.0
31%
1.5
9%
mg
Pantothenic Acid (B5) 0.750
15%
0.884
18%
mg
Vitamin B6 0.143
11%
0.286
22%
mg
Folate (DFE) 58
14%
6.0
2%
mcg
Vitamin B12 0.000
0%
0.000
0%
mcg
Choline 63
11%
13
2%
mg
Vitamin A (RAE) 1.0
0%
961
107%
mcg
Vitamin E 2.2
15%
0.710
5%
mg
Vitamin D (D2+D3) 0.000
0%
0.000
0%
mcg
Vitamin K 7.3
6%
2.3
2%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 46
5%
38
4%
mg
Iron 8.8
110%
0.690
9%
mg
Magnesium 592
148%
27
7%
mg
Phosphorus 1233
176%
54
8%
mg
Potassium 809
24%
475
14%
mg
Sodium 7.0 — 36 — mg
Zinc 7.8
71%
0.320
3%
mg
Copper 1.3
149%
0.161
18%
mg
Manganese 4.5
198%
0.497
22%
mg
Selenium 9.4
17%
0.200
0%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.064 — 0.000 — g
Monounsaturated Fat 16 — 0.002 — g
Polyunsaturated Fat 21 — 0.092 — g
Cholesterol 0.000 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 6.0
16%
3.3
9%
g
Lactose 0.000 — 0.000 — g
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