Comparing Nutrients in 1 pound Cantaloupe Melons VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cantaloupe Melons	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	5.3% 154kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	21.6% 28g	130g per day for Men 19-50 years
Sugars	49% 35.7g	22% 16g	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	11.7% 8.5g	11.8% 8.53g	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	% 7g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 19.7g	% 0.091g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	12% 4.54g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	85% 767μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	5.93% 0.077mg	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	24% 95μg	5.67% 22.7μg	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	185% 166mg	40% 36mg	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	1.5% 0.23mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	4.1% 41mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	56.4% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	12% 0.95mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	11.6% 0.27mg	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	9.7% 68mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 409g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Cantaloupe Melons VS Stewed Canned Tomatoes per 1 lb

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

Lets compare vitamin content per 1 pound of Cantaloupe Melons vs Stewed Canned Tomatoes:

• 1 pound of Cantaloupe Melons has 18.8 times more Vitamin A, 4.2 times more Vitamin B6, 4.2 times more Vitamin B9 and 4.6 times more Vitamin C than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 1.8 times more Vitamin B2 and 16.6 times more Vitamin E than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Stewed Canned Tomatoes provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Cantaloupe Melons have insufficient amounts of Vitamin B2 and Vitamin E
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Raw Cantaloupe Melons as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cantaloupe Melons vs Stewed Canned Tomatoes:

• 1 pound of Cantaloupe Melons has 1.3 times more Potassium than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 3.8 times more Calcium, 2.7 times more Copper, 6.3 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus and 13.8 times more Sodium than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Stewed Canned Tomatoes contain similar levels of Magnesium and Water per one pound.
• 1 pound of Cantaloupe Melons lack sufficient amounts of Calcium and Manganese
• Both Raw Cantaloupe Melons as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cantaloupe Melons has 15.3 times more Omega 3, 1.3 times more Carbohydrate and 2.2 times more Sugars than Stewed Canned Tomatoes.
• Both Cantaloupe Melons and Stewed Canned Tomatoes offer comparable quantities of Fructose and Fiber per one pound.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Raw Cantaloupe Melons as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein in one pound.