Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cantaloupe Melons

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Frozen Chopped Broccoli	Cantaloupe Melons	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	12.5% 16g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	21.5% 15.6g	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	2.27% 1.65g	5.1% 3.7g	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	% 1.5g	% 3.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.63g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	37.3% 335μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	11% 0.14mg	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	33.2% 133μg	10.4% 41.7μg	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	124% 112mg	81% 73mg	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	16% 2.42mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	11% 111mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	9.04% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	20% 1.6mg	5.2% 0.42mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	3.54% 0.081mg	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	14% 99mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Cantaloupe Melons:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Vitamin B1, 5.1 times more Vitamin B2, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6, 3.2 times more Vitamin B9, 1.5 times more Vitamin C, 24.4 times more Vitamin E and 32.4 times more Vitamin K than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 3.3 times more Vitamin A and 1.6 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cantaloupe Melons:

• Frozen Chopped Broccoli, Unprepared has 6.2 times more Calcium, 3.9 times more Iron, 1.5 times more Magnesium, 7.2 times more Manganese, 3.3 times more Phosphorus, 7 times more Selenium, 1.5 times more Sodium and 2.7 times more Zinc than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 1.3 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Cantaloupe Melons have similar amounts of Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 2.3 times more Omega 3, 3.3 times more Fiber and 3.3 times more Protein than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 1.3 times more Energy, 1.7 times more Carbohydrate, 5.8 times more Sugars and 2.3 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Cantaloupe Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.