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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cantaloupe Melons	Recommended Dietary Allowance
Energy	7.93% 230kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	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	41.3% 53.7g	62.8% 81.6g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	47.4% 18g	23.7% 9g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	681% 6130μg	188% 1690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	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	20% 80μg	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	22.2% 20mg	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	48.7% 7.3mg	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 Liquids and Salt	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	31% 310mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	65% 5.2mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	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	28.6% 200mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	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	160% 2400mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	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

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

• Canned Carrots Solids and Liquids with Salt have 3.6 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6, 14.6 times more Vitamin E and 3.9 times more Vitamin K than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 2.2 times more Vitamin B1, 1.7 times more Vitamin B3, 2.6 times more Vitamin B9 and 18.4 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Carrots Solids and Liquids with Salt have 3.4 times more Calcium, 2.5 times more Copper, 2.5 times more Iron, 11 times more Manganese, 1.3 times more Phosphorus, 15 times more Sodium and 1.6 times more Zinc than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 1.3 times more Magnesium and 1.5 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Cantaloupe Melons have similar amounts of Water per 1 kg.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Cantaloupe Melons have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Carrots Solids and Liquids with Salt have 2 times more Fiber than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 1.5 times more Energy, 5.8 times more Omega 3, 1.5 times more Carbohydrate, 3.2 times more Sugars and 1.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Cantaloupe Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.