Comparing Nutrients in 14 ounces Casaba Melons VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Casaba Melons	14%	3%	83%
Tomatoes	17%	9%	74%

Macro Nutrients

	Casaba Melons	Tomatoes	Recommended Dietary Allowance
Energy	3.83% 111kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	12% 15.4g	130g per day for Men 19-50 years
Sugars	31% 22.6g	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Casaba Melons	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	15% 59.5μg	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	60.4% 54.4mg	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	1.32% 0.2mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Casaba Melons	Tomatoes	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	19.7% 0.45mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.85% 365g	10% 375g	3700g per day for Men 19-50 years

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

• Raw Casaba Melons have 1.6 times more Vitamin B2, 2 times more Vitamin B6 and 1.6 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 2.5 times more Vitamin B1, 2.6 times more Vitamin B3, 1.9 times more Vitamin B9, 10.8 times more Vitamin E and 3.2 times more Vitamin K than Raw Casaba Melons.
• Both Raw Casaba Melons and Raw Ripe Red Tomatoes have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Casaba Melons as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Casaba Melons vs Tomatoes:

• Raw Casaba Melons have 1.3 times more Iron than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.3 times more Manganese, 4.8 times more Phosphorus, 1.3 times more Potassium and 2.4 times more Zinc than Raw Casaba Melons.
• Both Raw Casaba Melons and Raw Ripe Red Tomatoes have similar amounts of Calcium, Copper, Magnesium and Water per 14 oz.
• Both Raw Casaba Melons as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Casaba Melons have 7.3 times more Omega 3, 1.7 times more Carbohydrate, 2.2 times more Sugars and 1.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Fiber than Raw Casaba Melons.
• Both Raw Casaba Melons as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.