Comparing Nutrients in 7 ounces Cantaloupe Melons VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cantaloupe Melons	Potato Skin	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16g	19% 24.7g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	NA	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	5.1% 3.7g	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	% 3.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.63g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Potato Skin	Recommended Dietary Allowance
Vitamin A	37.3% 335μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	36.5% 0.47mg	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	10.4% 41.7μg	8.43% 33.7μg	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	81% 73mg	25% 22.6mg	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	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Potato Skin	Recommended Dietary Allowance
Calcium	1.8% 18mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	5.2% 0.42mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	3.54% 0.081mg	52% 1.2mg	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	4.25% 29.8mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Cantaloupe Melons VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Cantaloupe Melons versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cantaloupe Melons vs Potato Skin:

• 7 ounces of Cantaloupe Melons have more Vitamin A, 2 times more Vitamin B1, 1.2 times more Vitamin B9 and 3.2 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.9 times more Vitamin B5 and 3.3 times more Vitamin B6 than Raw Cantaloupe Melons.
• 7 ounces of Cantaloupe Melons have insufficient amounts of Vitamin B2
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Cantaloupe Melons as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cantaloupe Melons vs Potato Skin:

• 7 oz of Raw Potato Skin contain 3.3 times more Calcium, 10.3 times more Copper, 15.4 times more Iron, 1.9 times more Magnesium, 14.7 times more Manganese, 2.5 times more Phosphorus, 1.5 times more Potassium and 1.9 times more Zinc than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Potato Skin contain similar levels of Water per seven ounces.
• 7 ounces of Cantaloupe Melons lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Cantaloupe Melons as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cantaloupe Melons have 4.6 times more Omega 3 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.7 times more Energy, 1.5 times more Carbohydrate, 2.8 times more Fiber and 3.1 times more Protein than Raw Cantaloupe Melons.
• 7 ounces of Cantaloupe Melons provide inadequate amounts of Energy and Protein
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Cantaloupe Melons as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cantaloupe Melons VS Potato Skin

What are the health benefits of Cantaloupe Melons compared to Potato Skin?

Cantaloupe melons are a good source of vitamin C, vitamin A, and potassium, which can support immune function, eye health, and heart health. They are also low in calories and high in water content, making them a hydrating and refreshing snack. On the other hand, potato skins are a good source of fiber, potassium, and vitamin C, but they are higher in calories and carbohydrates compared to cantaloupe melons. Both can be part of a healthy diet, but cantaloupe melons may be a better option for those looking to limit calorie intake and increase hydration.

Can I lose weight easier by eating more Cantaloupe Melons or Potato Skin?

Both cantaloupe melons and potato skins can be part of a healthy weight loss diet, but cantaloupe melons are lower in calories and higher in water content, making them a great choice for weight loss. They are also rich in vitamins and minerals, which can support overall health and weight management. Potato skins, on the other hand, are higher in calories and carbohydrates, so they should be consumed in moderation if you are trying to lose weight. Ultimately, focusing on a balanced diet that includes a variety of fruits and vegetables, along with other nutrient-dense foods, is key for successful weight loss.

Should I eat more Cantaloupe Melons or more Potato Skin to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Cantaloupe melons are a good source of vitamins and hydration, but for muscle building, it is recommended to focus on protein-rich foods like legumes, tofu, tempeh, nuts, seeds, and whole grains. Potato skins can provide some nutrients and fiber, but the flesh of the potato is a better source of carbohydrates for energy during workouts. Incorporating a balanced diet with adequate protein, carbohydrates, healthy fats, and micronutrients will support muscle growth and recovery.

What is the environmental impact of producing Cantaloupe Melons compared to Potato Skin?

Cantaloupe melons generally have a higher environmental impact compared to potato skins due to factors such as water usage, land use, and greenhouse gas emissions associated with fruit production. Potatoes require less water and land to grow, making them a more sustainable option. Additionally, potatoes have a lower carbon footprint compared to melons. Choosing potato skins over cantaloupe melons can help reduce your environmental impact.