Comparing Nutrients in 1 pound Carrots VS Frozen Melon Balls

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Frozen Melon Balls	9%	6%	85%

Macro Nutrients

	Carrots	Frozen Melon Balls	Recommended Dietary Allowance
Energy	6.4% 186kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	27.7% 36g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	NA	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	3.44% 2.5g	NA	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	% 2.68g	NA	g per day for Men 19-50 years
Sucrose	% 16.3g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Carrots	Frozen Melon Balls	Recommended Dietary Allowance
Vitamin A	421% 3787μg	45% 404μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	62.7% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	29.5% 118μg	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	29.7% 26.8mg	31.2% 28mg	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	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Frozen Melon Balls	Recommended Dietary Allowance
Calcium	15% 150mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	30.2% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	7.9% 0.18mg	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	22.7% 159mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	21% 313mg	9.37% 141mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 400g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carrots vs Frozen Melon Balls:

• Raw Carrots have 9.4 times more Vitamin A, 2.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.3 times more Vitamin B6 than Frozen Melon Balls.
• While Frozen Melon Balls contain 2.5 times more Vitamin B1 and 1.4 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Frozen Melon Balls have similar amounts of Vitamin C per 1 lb.
• Both Raw Carrots as well as Frozen Melon Balls have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs Frozen Melon Balls:

• Raw Carrots have 3.3 times more Calcium, 3.6 times more Manganese, 2.9 times more Phosphorus, 2.2 times more Sodium and 1.4 times more Zinc than Frozen Melon Balls.
• While Frozen Melon Balls contain 1.3 times more Copper than Raw Carrots.
• Both Raw Carrots and Frozen Melon Balls have similar amounts of Iron, Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 1.2 times more Energy, 1.2 times more Carbohydrate and 4 times more Fiber than Frozen Melon Balls.
• While Frozen Melon Balls contain 28 times more Omega 3 than Raw Carrots.
• Both Raw Carrots and Frozen Melon Balls have similar amounts of Protein per 1 lb.
• Both Raw Carrots as well as Frozen Melon Balls have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.