Comparing Nutrients in 5 ounces Watermelon VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Watermelon	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.23% 10.7g	28.5% 37g	130g per day for Men 19-50 years
Sugars	12% 8.8g	1.35% 0.98g	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	6.57% 4.76g	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	% 2.24g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	1.5% 0.57g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	1.54% 0.86g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.58% 0.25mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.8% 11.5mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.47% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.053% 2.13μg	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	4.25% 0.34mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	NA	420mg per day for Men 19-50 years
Manganese	2.34% 0.054mg	NA	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	2.23% 15.6mg	NA	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	NA	11mg per day for Men 19-50 years
Water	3.5% 130g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Watermelon versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Watermelon vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Watermelon have 4.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Watermelon vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Watermelon have 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.1 times more Iron, 4 times more Potassium and 298 times more Sodium than Raw Watermelon.
• Both Raw Watermelon as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Watermelon have 9 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 4.2 times more Energy, 3.5 times more Carbohydrate, 6.5 times more Fiber and 3.6 times more Protein than Raw Watermelon.
• 5 ounces of Watermelon provide inadequate amounts of Energy, Fiber and Protein