Comparing Nutrients in 500 calories Watermelon VS Baked White Potatoes

Weight per 500 calories

• Watermelon: 1667g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 3.1 times more energy per unit of mass than Raw Watermelon, which is average in comparison to other foods. Watermelon having low energy density.

Which food has more nutrients per 500 calories - Watermelon or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Watermelon	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	88% 115g	130g per day for Men 19-50 years
Sugars	143% 103g	11.5% 8.3g	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	77.2% 56g	2.7% 1.96g	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	% 26.3g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 20g	% 2.17g	g per day for Men 19-50 years
Fiber	17.5% 6.67g	30% 11.4g	38g per day for Men 19-50 years
Protein	18% 10g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	52% 467μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.7% 3.7mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	88.2% 1.15mg	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	12.5% 50μg	51.6% 207μg	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	150% 135mg	76% 68.5mg	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	5.56% 0.83mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.67μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Baked White Potatoes	Recommended Dietary Allowance
Calcium	11.7% 117mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	0.63% 25μg	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	50% 4mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	44.7% 1.03mg	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	26% 183mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	55% 1867mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	41% 1524g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Watermelon vs Baked White Potatoes:

• Raw Watermelon has 85.9 times more Vitamin A, 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B5, 2 times more Vitamin C and 3.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.8 times more Vitamin B3, 1.5 times more Vitamin B6, 4.1 times more Vitamin B9 and 8.8 times more Vitamin K than Raw Watermelon.
• Both Raw Watermelon as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Watermelon vs Baked White Potatoes:

• Raw Watermelon has 2.1 times more Calcium, 2.5 times more Selenium and 3.7 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Manganese, 2.2 times more Phosphorus and 1.6 times more Potassium than Raw Watermelon.
• Both Raw Watermelon and Baked Whole White Potatoes have similar amounts of Copper, Iron, Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Watermelon has 12.4 times more Sugars and 28.6 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3 and 1.7 times more Fiber than Raw Watermelon.
• Both Raw Watermelon and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Watermelon as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.