Comparing Nutrients in 1 pound Honeydew Melons VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Honeydew Melons	Tomato Puree	Recommended Dietary Allowance
Energy	5.63% 163kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	2.2% 0.37g	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	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	51% 37g	30.2% 22g	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	15% 10.8g	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	% 11g	g per day for Men 19-50 years
Sucrose	% 11.2g	% 0g	g per day for Men 19-50 years
Fiber	9.55% 3.63g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	4.37% 2.45g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Tomato Puree	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.2% 0.054mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	44% 0.57mg	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	12.5% 50μg	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	53.4% 48mg	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	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Tomato Puree	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	145% 1.3mg	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	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	5.32% 0.12mg	33.3% 0.77mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	30.4% 1034mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11% 407g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Honeydew Melons VS Tomato Puree per 1 lb

Compare the macro and micronutrient content in 1 lb of Honeydew Melons versus 1 lb of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Honeydew Melons vs Tomato Puree:

• 1 pound of Honeydew Melons has 1.5 times more Vitamin B1, 1.7 times more Vitamin B9 and 1.7 times more Vitamin C than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 8.7 times more Vitamin A, 6.7 times more Vitamin B2, 3.5 times more Vitamin B3, 2.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 98.5 times more Vitamin E than Raw Honeydew Melons.
• Both Honeydew Melons and Tomato Puree provide similar amounts of Vitamin K per one pound.
• 1 pound of Honeydew Melons have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Raw Honeydew Melons as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Honeydew Melons vs Tomato Puree:

• 1 lb of Canned Tomato Puree contains 12 times more Copper, 10.5 times more Iron, 2.3 times more Magnesium, 6.3 times more Manganese, 3.6 times more Phosphorus, 1.9 times more Potassium and 4 times more Zinc than Raw Honeydew Melons.
• Both Honeydew Melons and Tomato Puree contain similar levels of Water per one pound.
• 1 pound of Honeydew Melons lack sufficient amounts of Manganese, Phosphorus and Zinc
• Both Raw Honeydew Melons as well as Canned Tomato Puree lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Honeydew Melons has 8.3 times more Omega 3, 1.7 times more Sugars and 1.2 times more Fructose than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 2.4 times more Fiber and 3.1 times more Protein than Raw Honeydew Melons.
• Both Honeydew Melons and Tomato Puree offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Honeydew Melons provide inadequate amounts of Protein
• 1 pound of Tomato Puree provide inadequate amounts of Omega 3
• Both Raw Honeydew Melons as well as Canned Tomato Puree provide inadequate amounts of Energy and Omega 6 in one pound.