Comparing Nutrients in 5 ounces Kiwano VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Kiwano	15%	23%	62%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Kiwano	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	7.14% 207kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	7.3% 7.07g	97g per day for Men 19-50 years
Saturated Fat	NA	5.53% 1.77g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.24% 10.7g	26% 34g	130g per day for Men 19-50 years
Sugars	NA	0.41% 0.3g	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	NA	0% 0g	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	NA	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	NA	7.46% 2.83g	38g per day for Men 19-50 years
Protein	4.5% 2.52g	5.92% 3.3g	56g per day for Men 19-50 years

Vitamins

	Kiwano	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	21.4% 0.28mg	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	1.06% 4.25μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.35% 7.5mg	12% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kiwano	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	3.15% 0.028mg	12% 0.11mg	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	20% 1.6mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.055mg	9.68% 0.22mg	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	7.5% 52.4mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	5.13% 174mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.4% 126g	2.57% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Kiwano vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.2 times more Vitamin B1, 2.5 times more Vitamin B2, 3.8 times more Vitamin B3, 2.4 times more Vitamin B5, 3.1 times more Vitamin B6, 10.3 times more Vitamin B9 and 1.5 times more Vitamin C than Horned melon.
• Both Horned melon as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Kiwano vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Horned melon has 1.8 times more Iron, 1.9 times more Magnesium, 1.4 times more Zinc and 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.9 times more Copper, 4 times more Manganese, 2.2 times more Phosphorus, 3.1 times more Potassium and 174.5 times more Sodium than Horned melon.
• Both Horned melon and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.3 times more Energy, 4 times more Fat, 3.2 times more Carbohydrate and 1.3 times more Protein than Horned melon.
• Both Horned melon as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Glucose and Sucrose in 5 oz.