Comparing Nutrients in 1 pound Broccoli VS Honeydew Melons

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Broccoli	Honeydew Melons	Recommended Dietary Allowance
Energy	5.3% 154kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	31.7% 41.2g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	51% 37g	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	4.25% 3.1g	18.5% 13.4g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 11.2g	g per day for Men 19-50 years
Fiber	31% 11.8g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	23% 12.8g	4.37% 2.45g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	4.2% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	30.7% 0.4mg	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	71.4% 286μg	21.5% 86μg	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	450% 405mg	91% 81.6mg	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	23.6% 3.54mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Honeydew Melons	Recommended Dietary Allowance
Calcium	21.3% 213mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	12% 0.11mg	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	41.4% 3.3mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	5.32% 0.12mg	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	42.8% 299mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	30.4% 1034mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 407g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 10.3 times more Vitamin A, 1.9 times more Vitamin B1, 9.8 times more Vitamin B2, 1.5 times more Vitamin B3, 3.7 times more Vitamin B5, 2 times more Vitamin B6, 3.3 times more Vitamin B9, 5 times more Vitamin C, 39 times more Vitamin E and 35 times more Vitamin K than Raw Honeydew Melons.
• Both Raw Broccoli as well as Raw Honeydew Melons have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Honeydew Melons:

• Raw Broccoli has 7.8 times more Calcium, 2 times more Copper, 4.3 times more Iron, 2.1 times more Magnesium, 7.8 times more Manganese, 6 times more Phosphorus, 1.4 times more Potassium, 3.6 times more Selenium, 1.8 times more Sodium and 4.6 times more Zinc than Raw Honeydew Melons.
• Both Raw Broccoli and Raw Honeydew Melons have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.9 times more Omega 3, 3.3 times more Fiber and 5.2 times more Protein than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 1.4 times more Carbohydrate, 4.8 times more Sugars and 4.4 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Raw Honeydew Melons have similar amounts of Energy per 1 lb.
• Both Raw Broccoli as well as Raw Honeydew Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.