Comparing Nutrients in 7 ounces Baked White Potatoes VS Frozen Melon Balls

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Frozen Melon Balls	9%	6%	85%

Macro Nutrients

	Baked White Potatoes	Frozen Melon Balls	Recommended Dietary Allowance
Energy	6.3% 183kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	12% 15.8g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Frozen Melon Balls	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	19.6% 177μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	16% 0.21mg	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	19% 75.4μg	13% 51.6μg	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	27.8% 25mg	13.7% 12.3mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Frozen Melon Balls	Recommended Dietary Allowance
Calcium	2% 20mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	13.2% 0.12mg	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	16% 1.27mg	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	3.45% 0.079mg	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	21.3% 149mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	4.1% 61.5mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Frozen Melon Balls:

• Baked Whole White Potatoes have 2 times more Vitamin B2, 2.4 times more Vitamin B3, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 1.5 times more Vitamin B9 and 2 times more Vitamin C than Frozen Melon Balls.
• While Frozen Melon Balls contain 89 times more Vitamin A and 3.5 times more Vitamin B1 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Frozen Melon Balls have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Frozen Melon Balls:

• Baked Whole White Potatoes have 2.1 times more Copper, 2.2 times more Iron, 1.9 times more Magnesium, 4.7 times more Manganese, 6.3 times more Phosphorus, 1.9 times more Potassium and 2.1 times more Zinc than Frozen Melon Balls.
• While Frozen Melon Balls contain 4.4 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Melon Balls have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 2.8 times more Energy, 2.7 times more Carbohydrate, 3 times more Fiber and 2.5 times more Protein than Frozen Melon Balls.
• While Frozen Melon Balls contain 3.7 times more Omega 3 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Frozen Melon Balls have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.