Comparing Nutrients in 1 pound Potato Skin VS Honeydew Melons

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Potato Skin	Honeydew Melons	Recommended Dietary Allowance
Energy	9.07% 263kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	31.7% 41.2g	130g per day for Men 19-50 years
Sugars	NA	51% 37g	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	18.5% 13.4g	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	NA	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 11.2g	g per day for Men 19-50 years
Fiber	30% 11.3g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	21% 11.7g	4.37% 2.45g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	4.2% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	30.7% 0.4mg	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	19.3% 77μg	21.5% 86μg	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	57.5% 51.7mg	91% 81.6mg	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	NA	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Honeydew Melons	Recommended Dietary Allowance
Calcium	13.6% 136mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	12% 0.11mg	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	184% 14.7mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	5.32% 0.12mg	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	24.6% 172mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	30.4% 1034mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Honeydew Melons per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Honeydew Melons:

• 1 pound of Potato Skin has 3.2 times more Vitamin B2, 2.5 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.7 times more Vitamin B6 than Honeydew Melons.
• While 1 lb of Raw Honeydew Melons contains 1.8 times more Vitamin B1 and 1.6 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Honeydew Melons provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Honeydew Melons have insufficient amounts of Vitamin B2
• Both Raw Potato Skin as well as Raw Honeydew Melons have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Honeydew Melons:

• 1 pound of Potato Skin has 5 times more Calcium, 17.6 times more Copper, 19.1 times more Iron, 2.3 times more Magnesium, 22.3 times more Manganese, 3.5 times more Phosphorus, 1.8 times more Potassium and 3.9 times more Zinc than Honeydew Melons.
• Both Potato Skin and Honeydew Melons contain similar levels of Water per one pound.
• 1 pound of Honeydew Melons lack sufficient amounts of Calcium, Manganese, Phosphorus and Zinc
• Both Raw Potato Skin as well as Raw Honeydew Melons lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.6 times more Energy, 1.4 times more Carbohydrate, 3.1 times more Fiber and 4.8 times more Protein than Honeydew Melons.
• While 1 lb of Raw Honeydew Melons contains 3.3 times more Omega 3 than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• 1 pound of Honeydew Melons provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Raw Honeydew Melons provide inadequate amounts of Omega 6 in one pound.