Comparing Nutrients in 500 calories Cantaloupe Melons VS Stewed Canned Tomatoes

Weight per 500 calories

• Cantaloupe Melons: 1471g
• Stewed Canned Tomatoes: 1923g

Cantaloupe Melons have 1.3 times more energy per 100g than Stewed Canned Tomatoes. It has low energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Cantaloupe Melons or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cantaloupe Melons	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	42.3% 0.68g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	3.03% 0.51g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	92% 119g	130g per day for Men 19-50 years
Sugars	159% 116g	93% 67.7g	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	38% 27.5g	50% 36g	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	% 22.6g	% 31.3g	g per day for Men 19-50 years
Sucrose	% 64g	% 0.38g	g per day for Men 19-50 years
Fiber	35% 13.2g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	22% 12.4g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	276% 2485μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.2% 0.6mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.5% 10.8mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.4% 1.06mg	25% 0.33mg	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	77.2% 309μg	24% 96μg	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	600% 540mg	169% 152mg	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	4.9% 0.74mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.6% 36.8μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	13.2% 132mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	239% 2.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.37% 14.7μg	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	38.6% 3.1mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	26.2% 0.6mg	49.3% 1.13mg	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	31.5% 221mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	115% 3926mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	36% 1326g	47.6% 1760g	3700g per day for Men 19-50 years

Cantaloupe Melons VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cantaloupe Melons or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Cantaloupe Melons vs Stewed Canned Tomatoes:

• 500 calories of Cantaloupe Melons have 14.4 times more Vitamin A, 3.2 times more Vitamin B6, 3.2 times more Vitamin B9 and 3.6 times more Vitamin C than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 21.7 times more Vitamin E and 1.3 times more Vitamin K than Raw Cantaloupe Melons.
• 500 calories of Cantaloupe Melons have insufficient amounts of Vitamin E
• Both Raw Cantaloupe Melons as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cantaloupe Melons vs Stewed Canned Tomatoes:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 4.9 times more Calcium, 3.6 times more Copper, 8.3 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 2 times more Selenium, 18.1 times more Sodium and 1.3 times more Water than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Stewed Canned Tomatoes contain similar levels of Potassium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cantaloupe Melons have 11.7 times more Omega 3 and 1.7 times more Sugars than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Fructose, 1.5 times more Fiber and 1.4 times more Protein than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Raw Cantaloupe Melons as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 500 calories.