Comparing Nutrients in 1 kilogram Honeydew Melons VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Honeydew Melons	Tomato Paste	Recommended Dietary Allowance
Energy	12.4% 360kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	145% 189g	130g per day for Men 19-50 years
Sugars	112% 81g	168% 122g	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	80.7% 58.5g	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	% 27g	% 57.5g	g per day for Men 19-50 years
Sucrose	% 25g	% 3g	g per day for Men 19-50 years
Fiber	21% 8g	108% 41g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Tomato Paste	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	166% 2.16mg	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	30% 120μg	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	243% 219mg	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	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Tomato Paste	Recommended Dietary Allowance
Calcium	6% 60mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	406% 3.65mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	131% 3.02mg	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	119% 830mg	700mg per day for Men 19-50 years
Potassium	67% 2280mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	24.3% 898g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Honeydew Melons VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Honeydew Melons versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Honeydew Melons vs Tomato Paste:

• 1 kilogram of Honeydew Melons has 1.6 times more Vitamin B9 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 25.3 times more Vitamin A, 1.6 times more Vitamin B1, 12.8 times more Vitamin B2, 7.4 times more Vitamin B3, 2.5 times more Vitamin B6, 215 times more Vitamin E and 3.9 times more Vitamin K than Raw Honeydew Melons.
• Both Honeydew Melons and Tomato Paste provide similar amounts of Vitamin B5 and Vitamin C per one kilogram.
• 1 kilogram of Honeydew Melons have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Raw Honeydew Melons as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Honeydew Melons vs Tomato Paste:

• 1 kilogram of Honeydew Melons has 1.2 times more Water than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 6 times more Calcium, 15.2 times more Copper, 17.5 times more Iron, 4.2 times more Magnesium, 11.2 times more Manganese, 7.5 times more Phosphorus, 4.4 times more Potassium, 7.6 times more Selenium, 3.3 times more Sodium and 7 times more Zinc than Raw Honeydew Melons.
• 1 kilogram of Honeydew Melons lack sufficient amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Honeydew Melons has 4.7 times more Omega 3 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 2.3 times more Energy, 2.1 times more Carbohydrate, 1.5 times more Sugars, 2 times more Fructose, 5.1 times more Fiber and 8 times more Protein than Raw Honeydew Melons.
• 1 kilogram of Honeydew Melons provide inadequate amounts of Energy and Protein
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3
• Both Raw Honeydew Melons as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one kilogram.