Comparing Nutrients in 5 ounces Baked White Potatoes VS Cantaloupe Melons

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Baked White Potatoes	Cantaloupe Melons	Recommended Dietary Allowance
Energy	4.5% 130kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	4.08% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	3% 2.17g	15.4% 11g	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	0.7% 0.51g	3.66% 2.65g	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	% 0.89g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 6.17g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	26.6% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	7.85% 0.1mg	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	13.5% 54μg	7.44% 29.8μg	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	20% 18mg	58% 52mg	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	0.38% 0.057mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	6.46% 0.058mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.035% 1.4μg	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	11.3% 0.91mg	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	2.53% 0.058mg	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	15% 106mg	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Cantaloupe Melons:

• Baked Whole White Potatoes have 2.3 times more Vitamin B2, 2.1 times more Vitamin B3, 3.6 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 169 times more Vitamin A and 2.9 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Cantaloupe Melons have similar amounts of Vitamin B1 and Vitamin K per 5 oz.
• Both Baked Whole White Potatoes as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Cantaloupe Melons:

• Baked Whole White Potatoes have 3.1 times more Copper, 3 times more Iron, 2.3 times more Magnesium, 4.6 times more Manganese, 5 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 2.3 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Cantaloupe Melons have similar amounts of Calcium and Water per 5 oz.
• Both Baked Whole White Potatoes as well as Raw Cantaloupe Melons have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole White Potatoes have 2.7 times more Energy, 2.6 times more Carbohydrate, 2.3 times more Fiber and 2.5 times more Protein than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 3.1 times more Omega 3, 5.1 times more Sugars and 5.2 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Cantaloupe Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.