Comparing Nutrients in 1 pound Boiled Broccoli VS Cantaloupe Melons

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Boiled Broccoli	Cantaloupe Melons	Recommended Dietary Allowance
Energy	5.47% 159kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	28.5% 37g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	49% 35.7g	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	4.63% 3.36g	11.7% 8.5g	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	% 2.22g	% 7g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 19.7g	g per day for Men 19-50 years
Fiber	39.4% 15g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	39% 349μg	85% 767μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	25% 0.33mg	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	122% 490μg	24% 95μg	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	327% 294mg	185% 166mg	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	44% 6.58mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	18% 181mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	0.11% 4.54μg	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	38% 3.04mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	8.1% 0.19mg	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	43.4% 304mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Cantaloupe Melons:

• Boiled and Drained Broccoli has 1.5 times more Vitamin B1, 6.5 times more Vitamin B2, 5.9 times more Vitamin B5, 2.8 times more Vitamin B6, 5.1 times more Vitamin B9, 1.8 times more Vitamin C, 29 times more Vitamin E and 56.4 times more Vitamin K than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 2.2 times more Vitamin A and 1.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Cantaloupe Melons:

• Boiled and Drained Broccoli has 4.4 times more Calcium, 1.5 times more Copper, 3.2 times more Iron, 1.8 times more Magnesium, 4.7 times more Manganese, 4.5 times more Phosphorus, 4 times more Selenium, 2.6 times more Sodium and 2.5 times more Zinc than Raw Cantaloupe Melons.
• Both Boiled and Drained Broccoli and Raw Cantaloupe Melons have similar amounts of Potassium and Water per 1 lb.
• Both Boiled and Drained Broccoli as well as Raw Cantaloupe Melons have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 2.6 times more Omega 3, 3.7 times more Fiber and 2.8 times more Protein than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 5.7 times more Sugars and 2.5 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Cantaloupe Melons have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Boiled and Drained Broccoli as well as Raw Cantaloupe Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.