Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Honeydew Melons

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Frozen Chopped Broccoli	Honeydew Melons	Recommended Dietary Allowance
Energy	3.56% 103kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.61% 0.1g	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	27.8% 36g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	44.5% 32.2g	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	16.2% 11.7g	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	% 10.6g	g per day for Men 19-50 years
Sucrose	NA	% 9.84g	g per day for Men 19-50 years
Fiber	31.3% 12g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	20% 11g	3.83% 2.14g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	23% 206μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	27% 0.35mg	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	19% 75.4μg	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	79.4% 71.4mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Honeydew Melons	Recommended Dietary Allowance
Calcium	22.2% 222mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	10.6% 0.095mg	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	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	4.66% 0.11mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	26.6% 905mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.63% 356g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Honeydew Melons per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Honeydew Melons to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Frozen Chopped Broccoli have 17.3 times more Vitamin A, 1.4 times more Vitamin B1, 8 times more Vitamin B2, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 3.5 times more Vitamin B9, 3.1 times more Vitamin C, 61 times more Vitamin E and 28 times more Vitamin K than Honeydew Melons.
• Both Frozen Chopped Broccoli and Honeydew Melons provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Honeydew Melons have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Honeydew Melons have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Chopped Broccoli have 9.3 times more Calcium, 1.6 times more Copper, 4.8 times more Iron, 1.8 times more Magnesium, 10.9 times more Manganese, 4.5 times more Phosphorus, 4 times more Selenium and 5.3 times more Zinc than Honeydew Melons.
• Both Frozen Chopped Broccoli and Honeydew Melons contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Honeydew Melons lack sufficient amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 3.2 times more Omega 3, 3.8 times more Fiber and 5.2 times more Protein than Honeydew Melons.
• While 14 oz of Raw Honeydew Melons contain 1.9 times more Carbohydrate, 6 times more Sugars and 3.6 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Honeydew Melons provide inadequate amounts of Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Honeydew Melons provide inadequate amounts of Energy and Omega 6 in 14 ounces.