Comparing Nutrients in 300 calories Frozen Melon Balls VS Boiled Carrots

Weight per 300 calories

• Frozen Melon Balls: 909g
• Boiled Carrots: 857g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Frozen Melon Balls or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Frozen Melon Balls	9%	6%	85%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Frozen Melon Balls	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72g	54% 70.5g	130g per day for Men 19-50 years
Sugars	NA	40.8% 29.6g	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	NA	4.26% 3.1g	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	NA	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	16.7% 6.36g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	13.6% 7.64g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Melon Balls	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	90% 809μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.5mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	101% 1.3mg	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	59% 236μg	30% 120μg	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	62.6% 56.4mg	34.3% 31mg	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	NA	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Melon Balls	Boiled Carrots	Recommended Dietary Allowance
Calcium	9.1% 91mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	60.6% 0.55mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	33% 2.64mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	30.3% 127mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	16% 0.36mg	57.8% 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	15.6% 109mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	75% 2545mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	18.8% 282mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	22% 821g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Melon Balls vs Boiled Carrots:

• Frozen Melon Balls have 2.7 times more Vitamin B1, 2 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 9 times more Vitamin A, 1.9 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Melon Balls.
• Both Frozen Melon Balls and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 300 kcal.
• Both Frozen Melon Balls as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Melon Balls vs Boiled Carrots:

• Frozen Melon Balls have 3.7 times more Copper, 1.5 times more Magnesium and 1.3 times more Potassium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.8 times more Calcium, 3.7 times more Manganese, 2.4 times more Phosphorus and 1.8 times more Sodium than Frozen Melon Balls.
• Both Frozen Melon Balls and Boiled and Drained Carrots have similar amounts of Iron, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Melon Balls have 59.4 times more Omega 3 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2 times more Omega 6 and 4 times more Fiber than Frozen Melon Balls.
• Both Frozen Melon Balls and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Frozen Melon Balls as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.