Comparing Nutrients in 7 ounces Frozen Carrots VS Honeydew Melons

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Frozen Carrots	Honeydew Melons	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	12% 15.7g	14% 18g	130g per day for Men 19-50 years
Sugars	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	% 5.3g	g per day for Men 19-50 years
Sucrose	% 8.04g	% 4.92g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	157% 1409μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	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	4.96% 20μg	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	5.5% 4.96mg	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	7.54% 1.13mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Honeydew Melons	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	11% 0.87mg	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	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	9.36% 65.5mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Honeydew Melons per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Carrots 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 Carrots vs Honeydew Melons:

• 7 ounces of Frozen Carrots have 236.7 times more Vitamin A, 3.1 times more Vitamin B2, 1.2 times more Vitamin B5, 28.5 times more Vitamin E and 6.1 times more Vitamin K than Honeydew Melons.
• While 7 oz of Raw Honeydew Melons contain 1.9 times more Vitamin B9 and 7.2 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Honeydew Melons provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Honeydew Melons have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Frozen Carrots, 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 Carrots vs Honeydew Melons:

• 7 ounces of Frozen Carrots have 6 times more Calcium, 3.1 times more Copper, 2.6 times more Iron, 6.3 times more Manganese, 3 times more Phosphorus, 3.8 times more Sodium and 3.7 times more Zinc than Honeydew Melons.
• Both Frozen Carrots and Honeydew Melons contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Honeydew Melons lack sufficient amounts of Calcium, Manganese, Phosphorus and Zinc
• Both Frozen Carrots, Unprepared as well as Raw Honeydew Melons lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 4.1 times more Fiber than Honeydew Melons.
• While 7 oz of Raw Honeydew Melons contain 1.9 times more Omega 3, 1.7 times more Sugars and 9.5 times more Fructose than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Honeydew Melons offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Frozen Carrots provide inadequate amounts of Omega 3
• Both Frozen Carrots, Unprepared as well as Raw Honeydew Melons provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.