Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Honeydew Melons

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Frozen Chopped Broccoli	Honeydew Melons	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.3% 0.052g	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	14% 18g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	22.2% 16g	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	8.1% 5.87g	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	% 5.3g	g per day for Men 19-50 years
Sucrose	NA	% 4.92g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	13.4% 0.17mg	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	9.43% 37.7μg	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	39.7% 35.7mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Honeydew Melons	Recommended Dietary Allowance
Calcium	11% 111mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	5.3% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	20% 1.6mg	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	2.33% 0.054mg	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	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Honeydew Melons per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Honeydew Melons to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Frozen Chopped Broccoli have 17.3 times more Vitamin A, 1.4 times more Vitamin B1, 8 times more Vitamin B2, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 3.5 times more Vitamin B9, 3.1 times more Vitamin C, 61 times more Vitamin E and 28 times more Vitamin K than Honeydew Melons.
• Both Frozen Chopped Broccoli and Honeydew Melons provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Honeydew Melons have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Honeydew Melons have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 9.3 times more Calcium, 1.6 times more Copper, 4.8 times more Iron, 1.8 times more Magnesium, 10.9 times more Manganese, 4.5 times more Phosphorus, 4 times more Selenium and 5.3 times more Zinc than Honeydew Melons.
• Both Frozen Chopped Broccoli and Honeydew Melons contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Honeydew Melons lack sufficient amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 3.2 times more Omega 3, 3.8 times more Fiber and 5.2 times more Protein than Honeydew Melons.
• While 7 oz of Raw Honeydew Melons contain 1.9 times more Carbohydrate, 6 times more Sugars and 3.6 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Honeydew Melons provide inadequate amounts of Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Honeydew Melons provide inadequate amounts of Energy and Omega 6 in seven ounces.