Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Cantaloupe Melons

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cantaloupe Melons	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	4.08% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	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	4.37% 5.7g	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	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	2.56% 1.86g	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	% 1.67g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.17g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	26.6% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	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	4.6% 18.4μg	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	36% 32.3mg	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	5.3% 0.79mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	12% 0.96mg	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	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	5.67% 39.7mg	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Ripe Red Tomatoes vs Cantaloupe Melons:

• Cooked Ripe Red Tomatoes have 1.2 times more Vitamin B5 and 11.2 times more Vitamin E than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 7 times more Vitamin A, 1.4 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.6 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Cantaloupe Melons have similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin K per 5 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Cantaloupe Melons:

• Cooked Ripe Red Tomatoes have 1.2 times more Calcium, 1.8 times more Copper, 3.2 times more Iron, 2.6 times more Manganese and 1.9 times more Phosphorus than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 1.3 times more Magnesium, 1.5 times more Sodium and 1.3 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Cantaloupe Melons have similar amounts of Potassium and Water per 5 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Cantaloupe Melons have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Cantaloupe Melons contain 1.9 times more Energy, 23 times more Omega 3, 2 times more Carbohydrate, 3.2 times more Sugars, 1.4 times more Fructose and 1.3 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Cantaloupe Melons have similar amounts of Protein per 5 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Cantaloupe Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.