Comparing Nutrients in 14 ounces Baked White Potatoes VS Honeydew Melons

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Baked White Potatoes	Honeydew Melons	Recommended Dietary Allowance
Energy	12.6% 365kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	27.8% 36g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	44.5% 32.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.97% 1.43g	16.2% 11.7g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 2.5g	% 10.6g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 9.84g	g per day for Men 19-50 years
Fiber	22% 8.33g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	15% 8.33g	3.83% 2.14g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.7% 151μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	79.4% 71.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Honeydew Melons	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	10.6% 0.095mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	31.8% 2.54mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	4.66% 0.11mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42.5% 298mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	26.6% 905mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	8.1% 299g	9.63% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Honeydew Melons:

• Baked Whole White Potatoes have 1.3 times more Vitamin B1, 3.6 times more Vitamin B2, 3.7 times more Vitamin B3, 2.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 1.4 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Honeydew Melons have similar amounts of Vitamin K per 14 oz.
• Both Baked Whole White Potatoes as well as Raw Honeydew Melons have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Honeydew Melons:

• Baked Whole White Potatoes have 1.7 times more Calcium, 5.3 times more Copper, 3.8 times more Iron, 2.7 times more Magnesium, 7 times more Manganese, 6.8 times more Phosphorus, 2.4 times more Potassium and 3.9 times more Zinc than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 1.4 times more Selenium and 2.6 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Honeydew Melons have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 2.6 times more Energy, 2.3 times more Carbohydrate, 2.6 times more Fiber and 3.9 times more Protein than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 2.2 times more Omega 3, 5.3 times more Sugars and 8.2 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Honeydew Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.