Comparing Nutrients in 1 kilogram Honeydew Melons VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Honeydew Melons	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	12.4% 360kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	112% 81g	34% 24.6g	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	41% 29.6g	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	% 27g	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	21% 8g	47.4% 18g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	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	47.5% 190μg	20% 80μg	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	200% 180mg	22.2% 20mg	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	1.33% 0.2mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	6% 60mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	21.3% 1.7mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	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	15.7% 110mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	67% 2280mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24.3% 898g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Honeydew Melons vs Canned Carrots with Liquids and Salt:

• Raw Honeydew Melons have 2 times more Vitamin B1, 2.4 times more Vitamin B9 and 9 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 204.3 times more Vitamin A, 2.3 times more Vitamin B2, 1.3 times more Vitamin B6, 36.5 times more Vitamin E and 3.4 times more Vitamin K than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Raw Honeydew Melons as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Honeydew Melons vs Canned Carrots with Liquids and Salt:

• Raw Honeydew Melons have 1.3 times more Potassium and 1.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 5.2 times more Calcium, 4.3 times more Copper, 3.1 times more Iron, 16.7 times more Manganese, 1.8 times more Phosphorus, 13.3 times more Sodium and 3.2 times more Zinc than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Canned Carrots Solids and Liquids with Salt have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Honeydew Melons have 1.6 times more Energy, 4.1 times more Omega 3, 1.7 times more Carbohydrate and 3.3 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.3 times more Fiber than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Canned Carrots Solids and Liquids with Salt have similar amounts of Protein per 1 kg.
• Both Raw Honeydew Melons as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.