Comparing Nutrients in 14 ounces Casaba Melons VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Casaba Melons	14%	3%	83%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Casaba Melons	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.83% 111kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	22% 28.5g	130g per day for Men 19-50 years
Sugars	31% 22.6g	7.6% 5.5g	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	NA	4.05% 2.94g	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	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	34.5% 13g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Casaba Melons	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	61% 0.79mg	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	7.94% 31.8μg	107% 429μg	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	96% 86.5mg	286% 258mg	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	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Casaba Melons	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	17% 1.35mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	33.5% 0.77mg	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	2.83% 20mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	9.85% 365g	9.57% 354g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains more Vitamin A, 4.2 times more Vitamin B1, 4 times more Vitamin B2, 2.4 times more Vitamin B3, 7.3 times more Vitamin B5, 13.5 times more Vitamin B9, 3 times more Vitamin C, 29 times more Vitamin E and 56.4 times more Vitamin K than Raw Casaba Melons.
• Both Raw Casaba Melons and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Casaba Melons as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Casaba Melons vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 3.6 times more Calcium, 2 times more Iron, 1.9 times more Magnesium, 5.5 times more Manganese, 13.4 times more Phosphorus, 1.6 times more Potassium, 4 times more Selenium, 4.6 times more Sodium and 6.4 times more Zinc than Raw Casaba Melons.
• Both Raw Casaba Melons and Boiled and Drained Broccoli have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Casaba Melons have 4.1 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.4 times more Omega 3, 3.7 times more Fiber and 2.1 times more Protein than Raw Casaba Melons.
• Both Raw Casaba Melons and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Casaba Melons as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.