Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Cantaloupe Melons

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Canned Carrots with Salt	Cantaloupe Melons	Recommended Dietary Allowance
Energy	8.62% 250kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	62.8% 81.6g	130g per day for Men 19-50 years
Sugars	34.2% 25g	108% 78.6g	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	25.8% 18.7g	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	% 15.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.5g	g per day for Men 19-50 years
Fiber	39.5% 15g	23.7% 9g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	620% 5580μg	188% 1690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	55.4% 0.72mg	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	22.5% 90μg	52.5% 210μg	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	30% 27mg	408% 367mg	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	49.3% 7.4mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	25% 250mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	45.6% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	80% 6.4mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	18% 0.41mg	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	34.3% 240mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	78.5% 2670mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	25% 930g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cantaloupe Melons per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Cantaloupe Melons to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Cantaloupe Melons:

• 1 kilogram of Canned Carrots with Salt has 3.3 times more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6, 14.8 times more Vitamin E and 3.9 times more Vitamin K than Cantaloupe Melons.
• While 1 kg of Raw Cantaloupe Melons contains 2.3 times more Vitamin B1, 1.3 times more Vitamin B3, 2.3 times more Vitamin B9 and 13.6 times more Vitamin C than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Cantaloupe Melons have insufficient amounts of Vitamin B2 and Vitamin E
• Both Drained Canned Carrots with Salt as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Cantaloupe Melons:

• 1 kilogram of Canned Carrots with Salt has 2.8 times more Calcium, 2.5 times more Copper, 3 times more Iron, 11 times more Manganese, 1.6 times more Phosphorus, 15.1 times more Sodium and 1.4 times more Zinc than Cantaloupe Melons.
• While 1 kg of Raw Cantaloupe Melons contains 1.5 times more Magnesium and 1.5 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cantaloupe Melons contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 1 kilogram of Cantaloupe Melons lack sufficient amounts of Calcium, Manganese and Zinc
• Both Drained Canned Carrots with Salt as well as Raw Cantaloupe Melons lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Salt has 1.7 times more Fiber than Cantaloupe Melons.
• While 1 kg of Raw Cantaloupe Melons contains 4.2 times more Omega 3, 1.5 times more Carbohydrate and 3.2 times more Sugars than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Omega 3
• Both Drained Canned Carrots with Salt as well as Raw Cantaloupe Melons provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.