Comparing Nutrients in 1 kilogram Watermelon VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Watermelon	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	34% 11g	32g per day for Men 19-50 years
Omega 3	0% 0g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	212% 275g	130g per day for Men 19-50 years
Sugars	85.5% 62g	4% 2.9g	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	46.3% 33.6g	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	% 16g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 12g	% 1.7g	g per day for Men 19-50 years
Fiber	10.5% 4g	60.5% 23g	38g per day for Men 19-50 years
Protein	11% 6.1g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	31% 280μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	132% 1.72mg	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	55% 220μg	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	90% 81mg	131% 118mg	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	0.83% 1μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	7% 70mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	161% 1.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.38% 15μg	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	30% 2.4mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	95% 2.2mg	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	139% 970mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.7% 915g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Watermelon versus 1 kg of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Watermelon vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Watermelon has more Vitamin A than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.7 times more Vitamin B1, 1.5 times more Vitamin B2, 12 times more Vitamin B3, 2.2 times more Vitamin B5, 3.8 times more Vitamin B6, 7.3 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Watermelon.
• 1 kilogram of Watermelon have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• Both Raw Watermelon as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Watermelon vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Watermelon has 1.4 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.5 times more Copper, 3.1 times more Iron, 2.8 times more Magnesium, 5.8 times more Manganese, 8.8 times more Phosphorus, 4.2 times more Potassium, 391 times more Sodium and 4 times more Zinc than Raw Watermelon.
• 1 kilogram of Watermelon lack sufficient amounts of Manganese, Phosphorus and Zinc
• Both Raw Watermelon as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Watermelon has 21.4 times more Sugars and more Fructose than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 5.4 times more Energy, 34.2 times more Fat, 67.6 times more Saturated Fat, 3.6 times more Carbohydrate, 5.8 times more Fiber and 4.1 times more Protein than Raw Watermelon.
• 1 kilogram of Watermelon provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Watermelon as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.