Comparing Nutrients in 1 pound 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	4.7% 136kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	NA	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	91% 119g	130g per day for Men 19-50 years
Sugars	38.8% 28g	4.3% 3.13g	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	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	% 7.17g	NA	g per day for Men 19-50 years
Sucrose	% 5.5g	NA	g per day for Men 19-50 years
Fiber	4.77% 1.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	4.94% 2.77g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	14% 127μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.05% 0.81mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	3.4% 13.6μg	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	41% 36.7mg	8.57% 7.7mg	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	1.5% 0.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	NA	420mg per day for Men 19-50 years
Manganese	7.5% 0.17mg	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	7.13% 50mg	NA	700mg per day for Men 19-50 years
Potassium	15% 508mg	60% 2041mg	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	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	NA	11mg per day for Men 19-50 years
Water	11.2% 415g	8.35% 309g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Watermelon vs Frozen Roasted Potatoes with Salt:

• 1 pound of Watermelon has 4.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Watermelon vs Frozen Roasted Potatoes with Salt:

• 1 pound of Watermelon has 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Watermelon has 9 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 lb 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 pound of Watermelon provide inadequate amounts of Energy, Fiber and Protein