Comparing Nutrients in 14 ounces Casaba Melons VS Frozen Chopped Broccoli

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw Casaba Melons have 1.3 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 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.
• Both Raw Casaba Melons as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Casaba Melons have 1.6 times more Copper than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 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.
• Both Raw Casaba Melons and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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