Comparing Nutrients in 1 kilogram Watermelon VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Watermelon	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	2.9% 0.49g	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	151% 196g	130g per day for Men 19-50 years
Sugars	85.5% 62g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	% 12g	% 4.5g	g per day for Men 19-50 years
Fiber	10.5% 4g	47.4% 18g	38g per day for Men 19-50 years
Protein	11% 6.1g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	31% 280μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	163% 2.12mg	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	67.5% 270μg	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	90% 81mg	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	7% 70mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	193% 1.74mg	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	87.5% 7mg	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	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8% 120mg	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	20.7% 767g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon VS Baked Red Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Watermelon versus 1 kg of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Watermelon vs Baked Red Potatoes:

• 1 kilogram of Watermelon has 28 times more Vitamin A than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 2.2 times more Vitamin B1, 2.4 times more Vitamin B2, 9 times more Vitamin B3, 1.5 times more Vitamin B5, 4.7 times more Vitamin B6, 9 times more Vitamin B9, 1.6 times more Vitamin C and 28 times more Vitamin K than Raw Watermelon.
• 1 kilogram of Watermelon have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin K
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin A
• Both Raw Watermelon as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Watermelon vs Baked Red Potatoes:

• 1 kg of Baked Whole Red Potatoes contains 4.1 times more Copper, 2.9 times more Iron, 2.8 times more Magnesium, 4.6 times more Manganese, 6.5 times more Phosphorus, 4.9 times more Potassium and 4 times more Zinc than Raw Watermelon.
• Both Watermelon and Baked Red Potatoes contain similar levels of Water per one kilogram.
• 1 kilogram of Watermelon lack sufficient amounts of Manganese, Phosphorus and Zinc
• Both Raw Watermelon as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Watermelon has 4.3 times more Sugars and 7.6 times more Fructose than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 2.9 times more Energy, 2.6 times more Carbohydrate, 4.5 times more Fiber and 3.8 times more Protein than Raw Watermelon.
• 1 kilogram of Watermelon provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Watermelon as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.