Comparing Nutrients in 1 pound Honeydew Melons VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Honeydew Melons	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	5.63% 163kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.7% 41.2g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	51% 37g	8.45% 6.12g	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	18.5% 13.4g	5.2% 3.76g	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	% 12g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 11.2g	NA	g per day for Men 19-50 years
Fiber	9.55% 3.63g	36% 13.6g	38g per day for Men 19-50 years
Protein	4.37% 2.45g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.2% 0.054mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	45.4% 0.59mg	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	21.5% 86μg	76% 304μg	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	91% 81.6mg	284% 256mg	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	0.6% 0.091mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	19% 0.17mg	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	9.64% 0.77mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	5.32% 0.12mg	58% 1.33mg	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	7.13% 50mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	30.4% 1034mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	11% 407g	11.2% 415g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains 17.3 times more Vitamin A, 1.4 times more Vitamin B1, 8 times more Vitamin B2, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 3.5 times more Vitamin B9, 3.1 times more Vitamin C, 61 times more Vitamin E and 28 times more Vitamin K than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Honeydew Melons as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Honeydew Melons vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 9.3 times more Calcium, 1.6 times more Copper, 4.8 times more Iron, 1.8 times more Magnesium, 10.9 times more Manganese, 4.5 times more Phosphorus, 4 times more Selenium, 1.3 times more Sodium and 5.3 times more Zinc than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Honeydew Melons have 1.4 times more Energy, 1.9 times more Carbohydrate, 6 times more Sugars and 3.6 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.2 times more Omega 3, 3.8 times more Fiber and 5.2 times more Protein than Raw Honeydew Melons.
• Both Raw Honeydew Melons as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.