Comparing Nutrients in 7 ounces Broccoli VS Honeydew Melons

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Broccoli	Honeydew Melons	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	14% 18g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	% 5.3g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 4.92g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	10% 5.6g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Honeydew Melons	Recommended Dietary Allowance
Calcium	9.33% 93mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	18% 1.45mg	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.8% 178g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 10.3 times more Vitamin A, 1.9 times more Vitamin B1, 9.8 times more Vitamin B2, 1.5 times more Vitamin B3, 3.7 times more Vitamin B5, 2 times more Vitamin B6, 3.3 times more Vitamin B9, 5 times more Vitamin C, 39 times more Vitamin E and 35 times more Vitamin K than Raw Honeydew Melons.
• Both Raw Broccoli as well as Raw Honeydew Melons have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Honeydew Melons:

• Raw Broccoli has 7.8 times more Calcium, 2 times more Copper, 4.3 times more Iron, 2.1 times more Magnesium, 7.8 times more Manganese, 6 times more Phosphorus, 1.4 times more Potassium, 3.6 times more Selenium, 1.8 times more Sodium and 4.6 times more Zinc than Raw Honeydew Melons.
• Both Raw Broccoli and Raw Honeydew Melons have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.9 times more Omega 3, 3.3 times more Fiber and 5.2 times more Protein than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 1.4 times more Carbohydrate, 4.8 times more Sugars and 4.4 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Raw Honeydew Melons have similar amounts of Energy per 7 oz.
• Both Raw Broccoli as well as Raw Honeydew Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.