Comparing Nutrients in 7 ounces Cantaloupe Melons VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cantaloupe Melons	Boiled Carrots	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	1% 0.17g	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	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 8.63g	% 5.36g	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	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	37.3% 335μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	23.4% 0.3mg	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	6.95% 27.8μg	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	7.94% 7.14mg	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	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.8% 18mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	2.36% 94μg	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	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	3.54% 0.081mg	13.4% 0.31mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cantaloupe Melons vs Boiled Carrots:

• Raw Cantaloupe Melons have 1.5 times more Vitamin B9 and 10.2 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5 times more Vitamin A, 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 2.2 times more Vitamin B5, 2.1 times more Vitamin B6, 20.6 times more Vitamin E and 5.5 times more Vitamin K than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 7 oz.
• Both Raw Cantaloupe Melons as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cantaloupe Melons vs Boiled Carrots:

• Raw Cantaloupe Melons have 2.4 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.3 times more Calcium, 47.5 times more Fluoride, 1.6 times more Iron, 3.8 times more Manganese, 2 times more Phosphorus, 1.8 times more Selenium and 3.6 times more Sodium than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Boiled and Drained Carrots have similar amounts of Magnesium, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Cantaloupe Melons have 46 times more Omega 3, 2.3 times more Sugars and 5.2 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.3 times more Fiber than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Raw Cantaloupe Melons as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.