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

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Honeydew Melons	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	12.4% 360kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	201% 262g	130g per day for Men 19-50 years
Sugars	112% 81g	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	41% 29.6g	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	% 27g	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	21% 8g	68.4% 26g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	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	47.5% 190μg	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	200% 180mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	6% 60mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	21.3% 1.7mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	NA	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	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	15.7% 110mg	NA	700mg per day for Men 19-50 years
Potassium	67% 2280mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	12% 180mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	NA	11mg per day for Men 19-50 years
Water	24.3% 898g	18.4% 681g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Honeydew Melons has 10.6 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 Honeydew Melons vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Honeydew Melons has 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.9 times more Iron, 2 times more Potassium and 16.6 times more Sodium than Raw Honeydew Melons.
• Both Raw Honeydew 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 Honeydew Melons has 11.8 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.5 times more Energy, 2.9 times more Carbohydrate, 3.3 times more Fiber and 4.1 times more Protein than Raw Honeydew Melons.
• 1 kilogram of Honeydew Melons provide inadequate amounts of Energy and Protein