Comparing Nutrients in 1 kilogram Cantaloupe Melons VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cantaloupe Melons	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	11.7% 340kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.8% 81.6g	184% 240g	130g per day for Men 19-50 years
Sugars	108% 78.6g	2.9% 2.1g	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	25.8% 18.7g	0% 0g	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	% 15.4g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 43.5g	% 1.4g	g per day for Men 19-50 years
Fiber	23.7% 9g	52.6% 20g	38g per day for Men 19-50 years
Protein	15% 8.4g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	188% 1690μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	151% 1.96mg	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	52.5% 210μg	77.5% 310μg	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	408% 367mg	85.6% 77mg	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	3.33% 0.5mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	9% 90mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	85.6% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	26.3% 2.1mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	68.3% 1.57mg	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	21.4% 150mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	78.5% 2670mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.4% 902g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cantaloupe Melons vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Cantaloupe Melons have more Vitamin A and 4.8 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2.9 times more Vitamin B3, 4.3 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin K per 1 kg.
• Both Raw Cantaloupe Melons as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Cantaloupe Melons vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Cantaloupe Melons have 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Calcium, 1.9 times more Copper, 3 times more Iron, 1.8 times more Magnesium, 3.8 times more Manganese, 5.4 times more Phosphorus, 1.4 times more Potassium, 21.8 times more Sodium and 1.9 times more Zinc than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cantaloupe Melons have 2.9 times more Omega 3, 37.4 times more Sugars and more Fructose than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.3 times more Energy, 26.3 times more Fat, 24.5 times more Saturated Fat, 7.3 times more Omega 6, 2.9 times more Carbohydrate, 2.2 times more Fiber and 2.8 times more Protein than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.