Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Honeydew Melons

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Baked Potato Flesh	Honeydew Melons	Recommended Dietary Allowance
Energy	32% 930kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	70% 91g	130g per day for Men 19-50 years
Sugars	23.4% 17g	112% 81g	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	41% 29.6g	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	% 27g	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	39.5% 15g	21% 8g	38g per day for Men 19-50 years
Protein	35% 19.6g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	67.7% 0.88mg	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	22.5% 90μg	47.5% 190μg	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	142% 128mg	200% 180mg	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	2.67% 0.4mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Honeydew Melons	Recommended Dietary Allowance
Calcium	5% 50mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	26.7% 0.24mg	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	43.8% 3.5mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	11.7% 0.27mg	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	71.4% 500mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	67% 2280mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	20.4% 754g	24.3% 898g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Honeydew Melons per 1 kg

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

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

• 1 kilogram of Baked Potato Flesh has 2.8 times more Vitamin B1, 3.3 times more Vitamin B3, 3.6 times more Vitamin B5 and 3.4 times more Vitamin B6 than Honeydew Melons.
• While 1 kg of Raw Honeydew Melons contains 2.1 times more Vitamin B9, 1.4 times more Vitamin C and 9.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Raw Honeydew Melons have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Honeydew Melons:

• 1 kilogram of Baked Potato Flesh has 9 times more Copper, 2.1 times more Iron, 2.5 times more Magnesium, 6 times more Manganese, 4.5 times more Phosphorus, 1.7 times more Potassium and 3.2 times more Zinc than Honeydew Melons.
• Both Baked Potato Flesh and Honeydew Melons contain similar levels of Water per one kilogram.
• 1 kilogram of Honeydew Melons lack sufficient amounts of Manganese, Phosphorus and Zinc
• Both Baked Potatoes Flesh no Salt as well as Raw Honeydew Melons lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 2.6 times more Energy, 2.4 times more Carbohydrate, 1.9 times more Fiber and 3.6 times more Protein than Honeydew Melons.
• While 1 kg of Raw Honeydew Melons contains 3.3 times more Omega 3 and 4.8 times more Sugars than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3
• 1 kilogram of Honeydew Melons provide inadequate amounts of Energy and Protein
• Both Baked Potatoes Flesh no Salt as well as Raw Honeydew Melons provide inadequate amounts of Omega 6 in one kilogram.