Comparing Nutrients in 1 kilogram Tomato Puree VS Cantaloupe Melons

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Tomato Puree	Cantaloupe Melons	Recommended Dietary Allowance
Energy	13% 380kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	62.8% 81.6g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	108% 78.6g	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	33% 24g	25.8% 18.7g	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	% 24.5g	% 15.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 43.5g	g per day for Men 19-50 years
Fiber	50% 19g	23.7% 9g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	29% 260μg	188% 1690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	55.4% 0.72mg	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	27.5% 110μg	52.5% 210μg	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	118% 106mg	408% 367mg	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	131% 19.7mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	18% 180mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	45.6% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	223% 18mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	18% 0.41mg	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	57% 400mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	129% 4390mg	78.5% 2670mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	23.8% 879g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Cantaloupe Melons per 1 kg

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

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

• 1 kilogram of Tomato Puree has 4.2 times more Vitamin B2, 2 times more Vitamin B3, 4.2 times more Vitamin B5, 1.8 times more Vitamin B6, 39.4 times more Vitamin E and 1.4 times more Vitamin K than Cantaloupe Melons.
• While 1 kg of Raw Cantaloupe Melons contains 6.5 times more Vitamin A, 1.6 times more Vitamin B1, 1.9 times more Vitamin B9 and 3.5 times more Vitamin C than Canned Tomato Puree.
• 1 kilogram of Cantaloupe Melons have insufficient amounts of Vitamin B2 and Vitamin E
• Both Canned Tomato Puree as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Puree vs Cantaloupe Melons:

• 1 kilogram of Tomato Puree has 7 times more Copper, 8.5 times more Iron, 1.9 times more Magnesium, 4.1 times more Manganese, 2.7 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Cantaloupe Melons.
• Both Tomato Puree and Cantaloupe Melons contain similar levels of Water per one kilogram.
• 1 kilogram of Cantaloupe Melons lack sufficient amounts of Manganese and Zinc
• Both Canned Tomato Puree as well as Raw Cantaloupe Melons lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Puree has 1.3 times more Fructose, 2.1 times more Fiber and 2 times more Protein than Cantaloupe Melons.
• While 1 kg of Raw Cantaloupe Melons contains 11.5 times more Omega 3 and 1.6 times more Sugars than Canned Tomato Puree.
• Both Tomato Puree and Cantaloupe Melons offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Tomato Puree provide inadequate amounts of Omega 3
• 1 kilogram of Cantaloupe Melons provide inadequate amounts of Protein
• Both Canned Tomato Puree as well as Raw Cantaloupe Melons provide inadequate amounts of Energy and Omega 6 in one kilogram.