Comparing Nutrients in 1 kilogram Watermelon VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Watermelon	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	NA	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	201% 262g	130g per day for Men 19-50 years
Sugars	85.5% 62g	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	46.3% 33.6g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	68.4% 26g	38g per day for Men 19-50 years
Protein	11% 6.1g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	31% 280μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	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	7.5% 30μg	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	90% 81mg	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	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	7% 70mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	NA	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	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	33% 1120mg	132% 4500mg	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	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	NA	11mg per day for Men 19-50 years
Water	24.7% 915g	18.4% 681g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Watermelon has 4.8 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 Watermelon vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Watermelon has 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.1 times more Iron, 4 times more Potassium and 298 times more Sodium than Raw Watermelon.
• Both Raw Watermelon 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 Watermelon has 9 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 4.2 times more Energy, 3.5 times more Carbohydrate, 6.5 times more Fiber and 3.6 times more Protein than Raw Watermelon.
• 1 kilogram of Watermelon provide inadequate amounts of Energy, Fiber and Protein