Comparing Nutrients in 7 ounces Honeydew Melons VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Honeydew Melons	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	NA	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	40% 52g	130g per day for Men 19-50 years
Sugars	22.2% 16g	1.9% 1.37g	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	8.1% 5.87g	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	% 5.3g	NA	g per day for Men 19-50 years
Sucrose	% 4.92g	NA	g per day for Men 19-50 years
Fiber	4.18% 1.6g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	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	9.43% 37.7μg	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	39.7% 35.7mg	3.75% 3.37mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	NA	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	4.2% 0.34mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	NA	420mg per day for Men 19-50 years
Manganese	2.33% 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	3.1% 22mg	NA	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	NA	11mg per day for Men 19-50 years
Water	4.8% 178g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Honeydew Melons VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Honeydew Melons versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Honeydew Melons vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Honeydew Melons have 10.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Honeydew Melons vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Honeydew Melons have 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.9 times more Iron, 2 times more Potassium and 16.6 times more Sodium than Raw Honeydew Melons.
• Both Raw Honeydew Melons as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Honeydew Melons have 11.8 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 3.5 times more Energy, 2.9 times more Carbohydrate, 3.3 times more Fiber and 4.1 times more Protein than Raw Honeydew Melons.
• 7 ounces of Honeydew Melons provide inadequate amounts of Energy and Protein