Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Cantaloupe Melons

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cantaloupe Melons	Recommended Dietary Allowance
Energy	3.6% 104kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	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	18.7% 24.4g	28.5% 37g	130g per day for Men 19-50 years
Sugars	15.4% 11g	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	NA	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	NA	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 19.7g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	309% 2781μg	85% 767μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	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	9.07% 36.3μg	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	10% 9.07mg	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	22% 3.3mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	14% 141mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	29.5% 2.36mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	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	13% 91mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cantaloupe Melons per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Cantaloupe Melons to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Cantaloupe Melons:

• 1 pound of Canned Carrots with Liquids and Salt has 3.6 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6, 14.6 times more Vitamin E and 3.9 times more Vitamin K than Cantaloupe Melons.
• While 1 lb of Raw Cantaloupe Melons contains 2.2 times more Vitamin B1, 1.7 times more Vitamin B3, 2.6 times more Vitamin B9 and 18.4 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Cantaloupe Melons have insufficient amounts of Vitamin B2 and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Cantaloupe Melons:

• 1 pound of Canned Carrots with Liquids and Salt has 3.4 times more Calcium, 2.5 times more Copper, 2.5 times more Iron, 11 times more Manganese, 1.3 times more Phosphorus, 15 times more Sodium and 1.6 times more Zinc than Cantaloupe Melons.
• While 1 lb of Raw Cantaloupe Melons contains 1.3 times more Magnesium and 1.5 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cantaloupe Melons contain similar levels of Water per one pound.
• 1 pound of Cantaloupe Melons lack sufficient amounts of Calcium, Manganese and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Cantaloupe Melons lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Liquids and Salt has 2 times more Fiber than Cantaloupe Melons.
• While 1 lb of Raw Cantaloupe Melons contains 5.8 times more Omega 3, 1.5 times more Carbohydrate and 3.2 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Cantaloupe Melons provide inadequate amounts of Energy, Omega 6 and Protein in one pound.