Comparing Nutrients in 300 calories Frozen Melon Balls VS Carrots

Weight per 300 calories

• Frozen Melon Balls: 909g
• Carrots: 732g

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 Carrots?

Macros Ratio

	Protein	Fat	Carbs
Frozen Melon Balls	9%	6%	85%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen Melon Balls	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	4.3% 0.73g	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% 70g	130g per day for Men 19-50 years
Sugars	NA	48% 34.7g	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	NA	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	16.7% 6.36g	54% 20.5g	38g per day for Men 19-50 years
Protein	13.6% 7.64g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Melon Balls	Carrots	Recommended Dietary Allowance
Vitamin A	90% 809μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.5mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59% 236μg	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Melon Balls	Carrots	Recommended Dietary Allowance
Calcium	9.1% 91mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	60.6% 0.55mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	30.3% 127mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	16% 0.36mg	45.5% 1.05mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	75% 2545mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	NA	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	18.8% 282mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	22% 821g	17.5% 646g	3700g per day for Men 19-50 years

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

• Frozen Melon Balls have 3.1 times more Vitamin B1, 1.7 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 7.6 times more Vitamin A, 2.1 times more Vitamin B2 and 1.3 times more Vitamin B5 than Frozen Melon Balls.
• Both Frozen Melon Balls and Raw Carrots have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Frozen Melon Balls as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Frozen Melon Balls have 1.7 times more Copper, 1.2 times more Iron, 1.4 times more Magnesium and 1.3 times more Water than Raw Carrots.
• While Raw Carrots contain 2.7 times more Calcium, 2.9 times more Manganese, 2.3 times more Phosphorus and 1.8 times more Sodium than Frozen Melon Balls.
• Both Frozen Melon Balls and Raw Carrots have similar amounts of Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Melon Balls have 34.8 times more Omega 3 than Raw Carrots.
• While Raw Carrots contain 1.9 times more Omega 6 and 3.2 times more Fiber than Frozen Melon Balls.
• Both Frozen Melon Balls and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Frozen Melon Balls as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.