Comparing Nutrients in 1 kilogram Honeydew Melons VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Tomatoes	17%	9%	74%

Macro Nutrients

	Honeydew Melons	Tomatoes	Recommended Dietary Allowance
Energy	12.4% 360kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	30% 39g	130g per day for Men 19-50 years
Sugars	112% 81g	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	% 25g	% 0g	g per day for Men 19-50 years
Fiber	21% 8g	31.6% 12g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Tomatoes	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Tomatoes	Recommended Dietary Allowance
Calcium	6% 60mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	49.6% 1.14mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	67% 2280mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24.3% 898g	25.5% 945g	3700g per day for Men 19-50 years

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

• Raw Honeydew Melons have 1.7 times more Vitamin B5, 1.3 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 14 times more Vitamin A, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 27 times more Vitamin E and 2.7 times more Vitamin K than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Raw Honeydew Melons as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Honeydew Melons vs Tomatoes:

• Raw Honeydew Melons have more Selenium and 3.6 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Calcium, 2.5 times more Copper, 1.6 times more Iron, 4.2 times more Manganese, 2.2 times more Phosphorus and 1.9 times more Zinc than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Raw Ripe Red Tomatoes have similar amounts of Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Honeydew Melons have 2 times more Energy, 11 times more Omega 3, 2.3 times more Carbohydrate, 3.1 times more Sugars and 2.2 times more Fructose than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Fiber and 1.6 times more Protein than Raw Honeydew Melons.
• Both Raw Honeydew Melons as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.