Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Casaba Melons

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Casaba Melons	14%	3%	83%

Macro Nutrients

	Frozen Chopped Broccoli	Casaba Melons	Recommended Dietary Allowance
Energy	3.56% 103kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	20% 26g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	31% 22.6g	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	4.54% 3.3g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	20% 11g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Casaba Melons	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	49.8% 0.65mg	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	66.5% 266μg	7.94% 31.8μg	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	249% 224mg	96% 86.5mg	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	32.3% 4.84mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Casaba Melons	Recommended Dietary Allowance
Calcium	22.2% 222mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	26.5% 0.24mg	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	40% 3.2mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	6.04% 0.14mg	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	28.3% 198mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.85% 365g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Casaba Melons:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 3.5 times more Vitamin B1, 3.1 times more Vitamin B2, 2 times more Vitamin B3, 3.3 times more Vitamin B5, 8.4 times more Vitamin B9, 2.6 times more Vitamin C, 24.4 times more Vitamin E and 32.4 times more Vitamin K than Raw Casaba Melons.
• While Raw Casaba Melons contain 1.3 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Casaba Melons have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Casaba Melons:

• Frozen Chopped Broccoli, Unprepared has 5.1 times more Calcium, 2.4 times more Iron, 1.6 times more Magnesium, 8.4 times more Manganese, 10 times more Phosphorus, 7 times more Selenium, 2.7 times more Sodium and 6.9 times more Zinc than Raw Casaba Melons.
• While Raw Casaba Melons contain 1.6 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Casaba Melons have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 4.8 times more Omega 3, 3.3 times more Fiber and 2.5 times more Protein than Raw Casaba Melons.
• While Raw Casaba Melons contain 1.4 times more Carbohydrate and 4.2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Casaba Melons have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.