Comparing Nutrients in 1 kilogram Cantaloupe Melons VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cantaloupe Melons	Boiled Carrots	Recommended Dietary Allowance
Energy	11.7% 340kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	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	62.8% 81.6g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	108% 78.6g	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	25.8% 18.7g	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	% 15.4g	% 4g	g per day for Men 19-50 years
Sucrose	% 43.5g	% 27g	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	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	188% 1690μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	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	52.5% 210μg	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	408% 367mg	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	3.33% 0.5mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Boiled Carrots	Recommended Dietary Allowance
Calcium	9% 90mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	26.3% 2.1mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	21.4% 150mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	78.5% 2670mg	69% 2350mg	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	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	24.4% 902g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cantaloupe Melons vs Boiled Carrots:

• Raw Cantaloupe Melons have 1.5 times more Vitamin B9 and 10.2 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5 times more Vitamin A, 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 2.2 times more Vitamin B5, 2.1 times more Vitamin B6, 20.6 times more Vitamin E and 5.5 times more Vitamin K than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Cantaloupe Melons 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 Cantaloupe Melons vs Boiled Carrots:

• Raw Cantaloupe Melons have 2.4 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.3 times more Calcium, 47.5 times more Fluoride, 1.6 times more Iron, 3.8 times more Manganese, 2 times more Phosphorus, 1.8 times more Selenium and 3.6 times more Sodium than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Boiled and Drained Carrots have similar amounts of Magnesium, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cantaloupe Melons have 46 times more Omega 3, 2.3 times more Sugars and 5.2 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.3 times more Fiber than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Raw Cantaloupe Melons as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.