Comparing Nutrients in 1 kilogram Kiwano VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Kiwano	15%	23%	62%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Kiwano	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	15% 440kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	NA	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.6g	201% 262g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	31.8% 18g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Kiwano	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	59% 53mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kiwano	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	13% 130mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	NA	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	36% 1230mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	NA	11mg per day for Men 19-50 years
Water	24% 890g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Kiwano VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Kiwano versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Kiwano vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Kiwano has 3.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Kiwano vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Kiwano has 2.3 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.7 times more Potassium and 149 times more Sodium than Horned melon.
• Both Horned melon as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Roasted Potatoes with Salt contains 2.9 times more Energy and 3.5 times more Carbohydrate than Horned melon.
• Both Kiwano and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Kiwano provide inadequate amounts of Energy