Comparing Nutrients in 300 calories Baked White Potatoes VS Honeydew Melons

Weight per 300 calories

• Baked White Potatoes: 326g
• Honeydew Melons: 833g

Baked White Potatoes have 2.6 times more energy per 100g than Honeydew Melons. It has average energy density when compared to other foods. Raw Honeydew Melons having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Honeydew Melons?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Baked White Potatoes	Honeydew Melons	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	17% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	58.3% 75.8g	130g per day for Men 19-50 years
Sugars	6.9% 5g	93% 67.7g	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	1.6% 1.17g	34% 24.7g	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	% 2.05g	% 22.3g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 20.7g	g per day for Men 19-50 years
Fiber	18% 6.85g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	8.04% 4.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	2.78% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	26.4% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	56.4% 0.73mg	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	31% 124μg	39.6% 158μg	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	45.7% 41mg	167% 150mg	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	0.87% 0.13mg	1.1% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Honeydew Melons	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	22.2% 0.2mg	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	26% 2.1mg	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	9.8% 0.23mg	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	35% 245mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	56% 1900mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	6.65% 246g	20.2% 749g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Honeydew Melons:

• Baked Whole White Potatoes have 1.4 times more Vitamin B2 and 1.4 times more Vitamin B3 than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 2 times more Vitamin B1, 1.3 times more Vitamin B9, 3.7 times more Vitamin C and 2.7 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Honeydew Melons have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Baked Whole White Potatoes as well as Raw Honeydew Melons have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Honeydew Melons:

• Baked Whole White Potatoes have 2.1 times more Copper, 1.5 times more Iron, 2.7 times more Manganese, 2.7 times more Phosphorus and 1.5 times more Zinc than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 1.5 times more Calcium, 3.6 times more Selenium, 6.6 times more Sodium and 3 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Honeydew Melons have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 1.5 times more Protein than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 5.6 times more Omega 3, 13.6 times more Sugars and 21 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Honeydew Melons have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Baked Whole White Potatoes as well as Raw Honeydew Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.