Comparing Nutrients in 1 pound Baked Red Potatoes VS Honeydew Melons

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Baked Red Potatoes	Honeydew Melons	Recommended Dietary Allowance
Energy	13.6% 395kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	68.4% 89g	31.7% 41.2g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	% 12g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 11.2g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	4.37% 2.45g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	4.2% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	30.6% 122μg	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	63.5% 57mg	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	2.4% 0.36mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Honeydew Melons	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	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	39.7% 3.18mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	46.7% 327mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	30.4% 1034mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Honeydew Melons per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes 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 Baked Red Potatoes vs Honeydew Melons:

• 1 pound of Baked Red Potatoes has 1.9 times more Vitamin B1, 4.2 times more Vitamin B2, 3.8 times more Vitamin B3, 2.2 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Honeydew Melons.
• While 1 lb of Raw Honeydew Melons contains 1.4 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Honeydew Melons provide similar amounts of Vitamin K per one pound.
• 1 pound of Honeydew Melons have insufficient amounts of Vitamin B2
• Both Baked Whole Red Potatoes as well as Raw Honeydew Melons have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Honeydew Melons:

• 1 pound of Baked Red Potatoes has 7.3 times more Copper, 4.1 times more Iron, 2.8 times more Magnesium, 6.4 times more Manganese, 6.5 times more Phosphorus, 2.4 times more Potassium and 4.4 times more Zinc than Honeydew Melons.
• Both Baked Red Potatoes and Honeydew Melons contain similar levels of Water per one pound.
• 1 pound of Honeydew Melons lack sufficient amounts of Manganese, Phosphorus and Zinc
• Both Baked Whole Red Potatoes as well as Raw Honeydew Melons lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has 2.4 times more Energy, 2.2 times more Carbohydrate, 2.3 times more Fiber and 4.3 times more Protein than Honeydew Melons.
• While 1 lb of Raw Honeydew Melons contains 2.2 times more Omega 3, 5.7 times more Sugars and 6.7 times more Fructose than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3
• 1 pound of Honeydew Melons provide inadequate amounts of Energy and Protein
• Both Baked Whole Red Potatoes as well as Raw Honeydew Melons provide inadequate amounts of Omega 6 in one pound.