Comparing Nutrients in 1 kilogram Kiwano VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Kiwano	15%	23%	62%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Kiwano	Baked Potato Flesh	Recommended Dietary Allowance
Energy	15% 440kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.6g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	39.5% 15g	38g per day for Men 19-50 years
Protein	31.8% 18g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Kiwano	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	232% 3mg	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	7.5% 30μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	59% 53mg	142% 128mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kiwano	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	13% 130mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	239% 2.15mg	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	141% 11.3mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	70% 1.6mg	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	53% 370mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24% 890g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Kiwano VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Kiwano versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Kiwano vs Baked Potato Flesh:

• 1 kg of Baked Potatoes Flesh no Salt contains 4.2 times more Vitamin B1, 2.5 times more Vitamin B3, 3 times more Vitamin B5, 4.8 times more Vitamin B6, 3 times more Vitamin B9 and 2.4 times more Vitamin C than Horned melon.
• 1 kilogram of Kiwano have insufficient amounts of Vitamin B9
• Both Horned melon as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A and Vitamin B2 in one kilogram.

Comparing minerals per 1 kilogram for Kiwano vs Baked Potato Flesh:

• 1 kilogram of Kiwano has 3.2 times more Iron, 1.6 times more Magnesium and 1.7 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 10.8 times more Copper, 4.1 times more Manganese, 1.4 times more Phosphorus and 3.2 times more Potassium than Horned melon.
• Both Kiwano and Baked Potato Flesh contain similar levels of Water per one kilogram.
• 1 kilogram of Kiwano lack sufficient amounts of Manganese
• Both Horned melon as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Baked Potatoes Flesh no Salt contains 2.1 times more Energy and 2.9 times more Carbohydrate than Horned melon.
• Both Kiwano and Baked Potato Flesh offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Kiwano provide inadequate amounts of Energy