Comparing Nutrients in 1 pound Tomatoes VS Cantaloupe Melons

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Tomatoes	Cantaloupe Melons	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	13.6% 17.6g	28.5% 37g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	% 7g	g per day for Men 19-50 years
Sucrose	% 0g	% 19.7g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	7.13% 4g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	21% 191μg	85% 767μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	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	22.5% 0.52mg	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	15.6% 109mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11% 409g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 10.8 times more Vitamin E and 3.2 times more Vitamin K than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 4 times more Vitamin A, 1.4 times more Vitamin B9 and 2.7 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Cantaloupe Melons have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Cantaloupe Melons:

• Raw Ripe Red Tomatoes have 1.4 times more Copper, 1.3 times more Iron, 2.8 times more Manganese and 1.6 times more Phosphorus than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 3.2 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Cantaloupe Melons have similar amounts of Calcium, Magnesium, Potassium, Zinc and Water per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Cantaloupe Melons have insufficient amounts of Fluoride and Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 1.3 times more Fiber than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 1.9 times more Energy, 15.3 times more Omega 3, 2.1 times more Carbohydrate, 3 times more Sugars and 1.4 times more Fructose than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Cantaloupe Melons have similar amounts of Protein per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Cantaloupe Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.