Comparing Nutrients in 1 kilogram Cantaloupe Melons VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Carrots	8%	5%	87%

Macro Nutrients

	Cantaloupe Melons	Carrots	Recommended Dietary Allowance
Energy	11.7% 340kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	5.9% 1g	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	73.7% 96g	130g per day for Men 19-50 years
Sugars	108% 78.6g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	% 43.5g	% 36g	g per day for Men 19-50 years
Fiber	23.7% 9g	73.7% 28g	38g per day for Men 19-50 years
Protein	15% 8.4g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Carrots	Recommended Dietary Allowance
Vitamin A	188% 1690μg	928% 8350μg	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	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Carrots	Recommended Dietary Allowance
Calcium	9% 90mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	0.8% 32μg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	62% 1.43mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	78.5% 2670mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	24.4% 902g	24% 883g	3700g per day for Men 19-50 years

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

• Raw Cantaloupe Melons have 6.2 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 4.9 times more Vitamin A, 1.6 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2.6 times more Vitamin B5, 1.9 times more Vitamin B6, 13.2 times more Vitamin E and 5.3 times more Vitamin K than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Carrots have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Cantaloupe Melons as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cantaloupe Melons vs Carrots:

• Raw Carrots contain 3.7 times more Calcium, 1.4 times more Iron, 3.5 times more Manganese, 2.3 times more Phosphorus, 4.3 times more Sodium and 1.3 times more Zinc than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Carrots have similar amounts of Copper, Magnesium, Potassium and Water per 1 kg.
• Both Raw Cantaloupe Melons as well as Raw Carrots have insufficient amounts of Fluoride and Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cantaloupe Melons have 23 times more Omega 3, 1.7 times more Sugars and 3.4 times more Fructose than Raw Carrots.
• While Raw Carrots contain 3.1 times more Fiber than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Raw Cantaloupe Melons as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.