Comparing Nutrients in 14 ounces Cantaloupe Melons VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cantaloupe Melons	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	4.65% 135kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	43% 31g	14% 10g	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	10.2% 7.42g	7.17% 5.2g	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	% 6.1g	% 4.92g	g per day for Men 19-50 years
Sucrose	% 17.3g	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	20% 7.54g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	74.5% 671μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	34% 0.44mg	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	21% 83.3μg	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	162% 146mg	55.6% 50mg	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	1.32% 0.2mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	0.51% 20.2μg	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	10.4% 0.83mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	7.08% 0.16mg	11.7% 0.27mg	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	8.5% 59.5mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.67% 358g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cantaloupe Melons vs Tomatoes in Juice with Salt:

• Raw Cantaloupe Melons have 8.5 times more Vitamin A, 2.6 times more Vitamin B9 and 2.9 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 14 times more Vitamin B1, 2.9 times more Vitamin B2, 1.5 times more Vitamin B6 and 11.8 times more Vitamin E than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin K per 14 oz.
• Both Raw Cantaloupe Melons as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cantaloupe Melons vs Tomatoes in Juice with Salt:

• Raw Cantaloupe Melons have 1.4 times more Potassium and 1.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.7 times more Calcium, 1.3 times more Copper, 2.7 times more Iron, 1.7 times more Manganese, 1.8 times more Selenium and 7.2 times more Sodium than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Magnesium, Phosphorus and Water per 14 oz.
• Both Raw Cantaloupe Melons as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Cantaloupe Melons have 2.1 times more Energy, 11.5 times more Omega 3, 2.4 times more Carbohydrate, 3.1 times more Sugars and 1.4 times more Fructose than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.1 times more Fiber than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Protein per 14 oz.
• Both Raw Cantaloupe Melons as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.