Comparing Nutrients in 1 kilogram Boiled Broccoli VS Honeydew Melons

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Boiled Broccoli	Honeydew Melons	Recommended Dietary Allowance
Energy	12% 350kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	70% 91g	130g per day for Men 19-50 years
Sugars	19% 14g	112% 81g	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% 7.4g	41% 29.6g	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	% 4.9g	% 27g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 25g	g per day for Men 19-50 years
Fiber	87% 33g	21% 8g	38g per day for Men 19-50 years
Protein	42.5% 24g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	67.7% 0.88mg	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	270% 1080μg	47.5% 190μg	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	721% 649mg	200% 180mg	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	97% 14.5mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Honeydew Melons	Recommended Dietary Allowance
Calcium	40% 400mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	26.7% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	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	96% 670mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	67% 2280mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	24% 893g	24.3% 898g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Honeydew Melons:

• Boiled and Drained Broccoli has 25.7 times more Vitamin A, 1.7 times more Vitamin B1, 10.3 times more Vitamin B2, 1.3 times more Vitamin B3, 4 times more Vitamin B5, 2.3 times more Vitamin B6, 5.7 times more Vitamin B9, 3.6 times more Vitamin C, 72.5 times more Vitamin E and 48.7 times more Vitamin K than Raw Honeydew Melons.
• Both Boiled and Drained Broccoli as well as Raw Honeydew Melons have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Honeydew Melons:

• Boiled and Drained Broccoli has 6.7 times more Calcium, 2.5 times more Copper, 3.9 times more Iron, 2.1 times more Magnesium, 7.2 times more Manganese, 6.1 times more Phosphorus, 1.3 times more Potassium, 2.3 times more Selenium, 2.3 times more Sodium and 5 times more Zinc than Raw Honeydew Melons.
• Both Boiled and Drained Broccoli and Raw Honeydew Melons have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 3.6 times more Omega 3, 4.1 times more Fiber and 4.4 times more Protein than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 1.3 times more Carbohydrate, 5.8 times more Sugars and 4 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Honeydew Melons have similar amounts of Energy per 1 kg.
• Both Boiled and Drained Broccoli as well as Raw Honeydew Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.