Comparing Nutrients in 5 ounces Tomato Paste VS Cantaloupe Melons

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Tomato Paste	Cantaloupe Melons	Recommended Dietary Allowance
Energy	4% 116kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	4.08% 0.065g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	24% 17.3g	15.4% 11g	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	11.4% 8.3g	3.66% 2.65g	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	% 8.15g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 6.17g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	11% 6.12g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	12% 108μg	26.6% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	7.85% 0.1mg	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	4.25% 17μg	7.44% 29.8μg	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	34.5% 31mg	58% 52mg	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	40.6% 6.1mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	5.1% 51mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	6.46% 0.058mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.035% 1.4μg	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	53% 4.22mg	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	2.53% 0.058mg	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	17% 118mg	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cantaloupe Melons per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Cantaloupe Melons to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Cantaloupe Melons:

• 5 ounces of Tomato Paste have 1.5 times more Vitamin B1, 8.1 times more Vitamin B2, 4.2 times more Vitamin B3, 1.4 times more Vitamin B5, 3 times more Vitamin B6, 86 times more Vitamin E and 4.6 times more Vitamin K than Cantaloupe Melons.
• While 5 oz of Raw Cantaloupe Melons contain 2.2 times more Vitamin A, 1.8 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Tomato Paste.
• 5 ounces of Cantaloupe Melons have insufficient amounts of Vitamin B2 and Vitamin E
• Both Canned Tomato Paste as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Cantaloupe Melons:

• 5 ounces of Tomato Paste have 4 times more Calcium, 8.9 times more Copper, 14.2 times more Iron, 3.5 times more Magnesium, 7.4 times more Manganese, 5.5 times more Phosphorus, 3.8 times more Potassium, 13.3 times more Selenium, 3.7 times more Sodium and 3.5 times more Zinc than Cantaloupe Melons.
• 5 ounces of Cantaloupe Melons lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 2.4 times more Energy, 2.3 times more Carbohydrate, 1.5 times more Sugars, 3.1 times more Fructose, 4.6 times more Fiber and 5.1 times more Protein than Cantaloupe Melons.
• While 5 oz of Raw Cantaloupe Melons contain 6.6 times more Omega 3 than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3
• 5 ounces of Cantaloupe Melons provide inadequate amounts of Energy and Protein
• Both Canned Tomato Paste as well as Raw Cantaloupe Melons provide inadequate amounts of Omega 6 in five ounces.