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

Macros Ratio

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

Macro Nutrients

	Cantaloupe Melons	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	11.7% 340kcal	8.62% 250kcal	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	1.6% 0.51g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	4.65% 0.79g	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	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	108% 78.6g	34.2% 25g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	15% 8.4g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

• 1 kilogram of Cantaloupe Melons has 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 Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 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 Raw Cantaloupe Melons.
• 1 kilogram of Cantaloupe Melons have insufficient amounts of Vitamin B2 and Vitamin E
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Cantaloupe Melons as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cantaloupe Melons has 1.5 times more Magnesium and 1.5 times more Potassium than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 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 Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Canned Carrots with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Cantaloupe Melons lack sufficient amounts of Calcium, Manganese and Zinc
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Cantaloupe Melons as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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