Comparing Nutrients in 500 calories Cantaloupe Melons VS Baked Potato Flesh

Weight per 500 calories

• Cantaloupe Melons: 1471g
• Baked Potato Flesh: 538g

Baked Potatoes Flesh no Salt have 2.7 times more energy per unit of mass than Raw Cantaloupe Melons, which is average in comparison to other foods. Cantaloupe Melons having low energy density.

Discover which food has more nutrients per 500 calories - Cantaloupe Melons or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cantaloupe Melons	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	42.3% 0.68g	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	3.03% 0.51g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	89% 116g	130g per day for Men 19-50 years
Sugars	159% 116g	12.6% 9.14g	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	38% 27.5g	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	% 22.6g	NA	g per day for Men 19-50 years
Sucrose	% 64g	NA	g per day for Men 19-50 years
Fiber	35% 13.2g	21.2% 8.06g	38g per day for Men 19-50 years
Protein	22% 12.4g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	276% 2485μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.2% 0.6mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.5% 10.8mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.4% 1.06mg	124% 1.6mg	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	77.2% 309μg	12% 48.4μg	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	600% 540mg	76.5% 69mg	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	4.9% 0.74mg	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.6% 36.8μg	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	13.2% 132mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	128% 1.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.37% 14.7μg	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	38.6% 3.1mg	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	26.2% 0.6mg	37.6% 0.87mg	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	31.5% 221mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	115% 3926mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	36% 1326g	11% 405g	3700g per day for Men 19-50 years

Cantaloupe Melons VS Baked Potato Flesh Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cantaloupe Melons or Baked Potato Flesh?

Lets compare vitamin content per 500 calories of Cantaloupe Melons vs Baked Potato Flesh:

• 500 calories of Cantaloupe Melons have more Vitamin A, 2.5 times more Vitamin B2, 1.4 times more Vitamin B3, 6.4 times more Vitamin B9, 7.8 times more Vitamin C and 22.8 times more Vitamin K than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 1.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Baked Potato Flesh provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Raw Cantaloupe Melons as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Cantaloupe Melons vs Baked Potato Flesh:

• 500 calories of Cantaloupe Melons have 4.9 times more Calcium, 1.6 times more Iron, 1.3 times more Magnesium, 1.9 times more Potassium, 3.6 times more Selenium, 8.8 times more Sodium, 1.7 times more Zinc and 3.3 times more Water than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 1.9 times more Copper and 1.4 times more Manganese than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Baked Potato Flesh contain similar levels of Phosphorus per 500 calories.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cantaloupe Melons have 12.6 times more Omega 3, 12.6 times more Sugars and 1.6 times more Fiber than Baked Potato Flesh.
• Both Cantaloupe Melons and Baked Potato Flesh offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Raw Cantaloupe Melons as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in 500 calories.