Comparing Nutrients in 1 kilogram Cantaloupe Melons VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cantaloupe Melons	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	11.7% 340kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	NA	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	NA	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	201% 262g	130g per day for Men 19-50 years
Sugars	108% 78.6g	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	25.8% 18.7g	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	% 15.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.5g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	68.4% 26g	38g per day for Men 19-50 years
Protein	15% 8.4g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	188% 1690μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	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	52.5% 210μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	408% 367mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	9% 90mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	NA	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	21.4% 150mg	NA	700mg per day for Men 19-50 years
Potassium	78.5% 2670mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	NA	11mg per day for Men 19-50 years
Water	24.4% 902g	18.4% 681g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cantaloupe Melons 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 Cantaloupe Melons vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cantaloupe Melons has 21.6 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 Cantaloupe Melons vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cantaloupe Melons has 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.4 times more Iron, 1.7 times more Potassium and 18.6 times more Sodium than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cantaloupe Melons has 11.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.7 times more Energy, 3.2 times more Carbohydrate, 2.9 times more Fiber and 2.6 times more Protein than Raw Cantaloupe Melons.
• 1 kilogram of Cantaloupe Melons provide inadequate amounts of Energy and Protein