Comparing Nutrients in 1 kilogram Frozen Melon Balls VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Melon Balls	9%	6%	85%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Frozen Melon Balls	Boiled Carrots	Recommended Dietary Allowance
Energy	11.4% 330kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	NA	47.6% 34.5g	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	4.97% 3.6g	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	NA	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	18.4% 7g	79% 30g	38g per day for Men 19-50 years
Protein	15% 8.4g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Melon Balls	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	99% 890μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.66mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	118% 1.53mg	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	65% 260μg	35% 140μg	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	69% 62mg	40% 36mg	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	NA	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Melon Balls	Boiled Carrots	Recommended Dietary Allowance
Calcium	10% 100mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	36.3% 2.9mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	67.4% 1.55mg	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	17% 120mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	82.4% 2800mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	20.7% 310mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	24.4% 903g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Melon Balls vs Boiled Carrots:

• Frozen Melon Balls have 2.5 times more Vitamin B1, 1.9 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 9.6 times more Vitamin A, 2 times more Vitamin B2, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Melon Balls.
• Both Frozen Melon Balls and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 1 kg.
• Both Frozen Melon Balls as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Melon Balls vs Boiled Carrots:

• Frozen Melon Balls have 3.5 times more Copper and 1.4 times more Magnesium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3 times more Calcium, 3.9 times more Manganese, 2.5 times more Phosphorus and 1.9 times more Sodium than Frozen Melon Balls.
• Both Frozen Melon Balls and Boiled and Drained Carrots have similar amounts of Iron, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Melon Balls have 56 times more Omega 3 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.3 times more Fiber than Frozen Melon Balls.
• Both Frozen Melon Balls and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Frozen Melon Balls as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.