Comparing Nutrients in 7 ounces Cantaloupe Melons VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cantaloupe Melons	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	4.02% 2.9g	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	5.1% 3.7g	NA	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	% 3.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.63g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	37.3% 335μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	26.7% 0.35mg	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	10.4% 41.7μg	46.6% 187μg	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	81% 73mg	151% 136mg	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	0.66% 0.099mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.8% 18mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	5.2% 0.42mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	3.54% 0.081mg	22% 0.51mg	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	4.25% 29.8mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cantaloupe Melons VS Frozen Broccoli Spears per 7 oz

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

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

• 7 ounces of Cantaloupe Melons have 3 times more Vitamin A and 1.6 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.8 times more Vitamin B1, 6 times more Vitamin B2, 2.3 times more Vitamin B5, 2.4 times more Vitamin B6, 4.5 times more Vitamin B9, 1.9 times more Vitamin C, 27 times more Vitamin E and 40.6 times more Vitamin K than Raw Cantaloupe Melons.
• 7 ounces of Cantaloupe Melons have insufficient amounts of Vitamin B2 and Vitamin E
• Both Raw Cantaloupe Melons as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Frozen Broccoli Spears contain 4.6 times more Calcium, 3.4 times more Iron, 1.3 times more Magnesium, 6.2 times more Manganese, 3.9 times more Phosphorus, 4.8 times more Selenium and 1.9 times more Zinc than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Frozen Broccoli Spears contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Cantaloupe Melons lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cantaloupe Melons have 1.5 times more Carbohydrate and 5.3 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.7 times more Omega 3, 3.3 times more Fiber and 3.6 times more Protein than Raw Cantaloupe Melons.
• 7 ounces of Cantaloupe Melons provide inadequate amounts of Protein
• Both Raw Cantaloupe Melons as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Cantaloupe Melons VS Frozen Broccoli Spears

What are the health benefits of Cantaloupe Melons compared to Frozen Broccoli Spears?

Cantaloupe melons are a good source of vitamin C, vitamin A, and potassium, which support immune function, eye health, and heart health. They are also high in water content, aiding in hydration. On the other hand, frozen broccoli spears are rich in fiber, vitamin K, and antioxidants, supporting digestion, bone health, and reducing inflammation. Both are nutritious choices, but cantaloupe melons offer more hydration benefits while frozen broccoli spears provide more fiber and vitamin K.

Can I lose weight easier by eating more Cantaloupe Melons or Frozen Broccoli Spears?

Both cantaloupe melons and frozen broccoli spears can be beneficial for weight loss due to their low calorie content and high fiber content. However, broccoli spears are lower in calories and higher in fiber compared to cantaloupe melons, making them a more filling and nutrient-dense option for weight loss. Incorporating a variety of fruits and vegetables into your diet, including both cantaloupe melons and broccoli spears, can help support weight loss by providing essential nutrients and promoting feelings of fullness.

Should I eat more Cantaloupe Melons or more Frozen Broccoli Spears to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both cantaloupe melons and frozen broccoli spears can be beneficial for muscle growth. Cantaloupe melons are a good source of vitamin C, which can help support the immune system and reduce inflammation post-workout. On the other hand, frozen broccoli spears are rich in protein, fiber, and vitamins that are essential for muscle repair and growth. To optimize muscle gain, it is recommended to include a balance of both fruits and vegetables in your diet, along with adequate protein from plant-based sources like legumes, tofu, and nuts.

What is the environmental impact of producing Cantaloupe Melons compared to Frozen Broccoli Spears?

Cantaloupe melons generally have a higher environmental impact compared to frozen broccoli spears. Melons require more water, land, and resources to grow, while broccoli is a more efficient crop in terms of resource usage. Additionally, transportation and packaging of melons can also contribute to a higher carbon footprint. Choosing locally grown, organic produce can help reduce the environmental impact of both options.