Comparing Nutrients in 14 ounces Honeydew Melons VS Frozen Chopped Broccoli

Macros Ratio

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

Macro Nutrients

	Honeydew Melons	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4.93% 143kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	27.8% 36g	14.6% 19g	130g per day for Men 19-50 years
Sugars	44.5% 32.2g	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	16.2% 11.7g	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	% 10.6g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 9.84g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	31.3% 12g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	19% 75.4μg	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	79.4% 71.4mg	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	0.53% 0.079mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.4% 24mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	8.43% 0.67mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	4.66% 0.11mg	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	6.24% 43.7mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	26.6% 905mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.63% 356g	9.8% 363g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains 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 Raw Honeydew Melons.
• Both Raw Honeydew Melons and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Honeydew 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 Honeydew Melons vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 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, 1.3 times more Sodium and 5.3 times more Zinc than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Honeydew Melons have 1.4 times more Energy, 1.9 times more Carbohydrate, 6 times more Sugars and 3.6 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.2 times more Omega 3, 3.8 times more Fiber and 5.2 times more Protein than Raw Honeydew Melons.
• Both Raw Honeydew Melons as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.