Comparing Nutrients in 1 kilogram Cantaloupe Melons VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cantaloupe Melons	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	11.7% 340kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.8% 81.6g	41% 53.5g	130g per day for Men 19-50 years
Sugars	108% 78.6g	20.3% 14.7g	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	25.8% 18.7g	NA	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	% 15.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.5g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	79% 30g	38g per day for Men 19-50 years
Protein	15% 8.4g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	188% 1690μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	100% 1.3mg	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	52.5% 210μg	140% 560μg	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	408% 367mg	446% 401mg	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	3.33% 0.5mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	9% 90mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	26.3% 2.1mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	97% 2.23mg	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	21.4% 150mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	78.5% 2670mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	24.4% 902g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Cantaloupe Melons VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cantaloupe Melons versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cantaloupe Melons vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Cantaloupe Melons has 3.3 times more Vitamin A and 1.6 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.3 times more Vitamin B1, 4.3 times more Vitamin B2, 2.6 times more Vitamin B5, 1.8 times more Vitamin B6, 2.7 times more Vitamin B9, 26.4 times more Vitamin E and 35.2 times more Vitamin K than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Cantaloupe Melons have insufficient amounts of Vitamin B2 and Vitamin E
• Both Raw Cantaloupe Melons as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cantaloupe Melons vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Cantaloupe Melons has 1.2 times more Copper and 1.9 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 3.7 times more Calcium, 2.9 times more Iron, 5.4 times more Manganese, 3.3 times more Phosphorus and 1.6 times more Zinc than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Cantaloupe Melons lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Cantaloupe Melons as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cantaloupe Melons has 1.5 times more Carbohydrate and 5.3 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 3.3 times more Fiber and 3.7 times more Protein than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Cantaloupe Melons provide inadequate amounts of Protein
• Both Raw Cantaloupe Melons as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.