Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Cantaloupe Melons

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Cooked Frozen Carrots	Cantaloupe Melons	Recommended Dietary Allowance
Energy	5.8% 168kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	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	27% 35g	28.5% 37g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	% 7g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 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	4.7% 2.63g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	426% 3837μg	85% 767μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	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	12.5% 50μg	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	11.6% 10.4mg	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	30.5% 4.6mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	16% 159mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	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	30% 2.4mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	20% 141mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11% 410g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cantaloupe Melons per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Carrots 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 Cooked Frozen Carrots vs Cantaloupe Melons:

• 1 pound of Cooked Frozen Carrots has 5 times more Vitamin A, 1.9 times more Vitamin B2, 1.7 times more Vitamin B5, 20.2 times more Vitamin E and 5.4 times more Vitamin K than Cantaloupe Melons.
• While 1 lb of Raw Cantaloupe Melons contains 1.4 times more Vitamin B1, 1.8 times more Vitamin B3, 1.9 times more Vitamin B9 and 16 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cantaloupe Melons provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cantaloupe Melons have insufficient amounts of Vitamin B2 and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Cantaloupe Melons:

• 1 pound of Cooked Frozen Carrots has 3.9 times more Calcium, 2 times more Copper, 2.5 times more Iron, 4.1 times more Manganese, 2.1 times more Phosphorus, 3.7 times more Sodium and 1.9 times more Zinc than Cantaloupe Melons.
• While 1 lb of Raw Cantaloupe Melons contains 1.4 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cantaloupe Melons contain similar levels of Magnesium and Water per one pound.
• 1 pound of Cantaloupe Melons lack sufficient amounts of Calcium, Manganese and Zinc
• Both Boiled and Drained Frozen Carrots as well as Raw Cantaloupe Melons lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots has 3.7 times more Fiber than Cantaloupe Melons.
• While 1 lb of Raw Cantaloupe Melons contains 1.9 times more Sugars and 6.7 times more Fructose than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cantaloupe Melons offer comparable quantities of Omega 3 and Carbohydrate per one pound.
• Both Boiled and Drained Frozen Carrots as well as Raw Cantaloupe Melons provide inadequate amounts of Energy, Omega 6 and Protein in one pound.