Comparing Nutrients in 1 pound 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	4.7% 136kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34.2g	68.4% 89g	130g per day for Men 19-50 years
Sugars	38.8% 28g	8.95% 6.5g	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	21% 15.2g	2.75% 2g	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	% 7.17g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 2.04g	g per day for Men 19-50 years
Fiber	4.77% 1.8g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	4.94% 2.77g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	14% 127μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.05% 0.81mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	74% 0.96mg	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	3.4% 13.6μg	30.6% 122μg	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	41% 36.7mg	63.5% 57mg	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	1.5% 0.23mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	87.7% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.8μg	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	13.6% 1.1mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	7.5% 0.17mg	34% 0.78mg	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	7.13% 50mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon VS Baked Red Potatoes per 1 lb

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

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

• 1 pound of Watermelon has 28 times more Vitamin A than Baked Red Potatoes.
• While 1 lb 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 pound of Watermelon have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin K
• 1 pound 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 pound.

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

• 1 lb 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Watermelon has 4.3 times more Sugars and 7.6 times more Fructose than Baked Red Potatoes.
• While 1 lb 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 pound 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 pound.