Comparing Nutrients in 7 ounces Cantaloupe Melons VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cantaloupe Melons	Tomatoes	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.93% 0.16g	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	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 8.63g	% 0g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Tomatoes	Recommended Dietary Allowance
Vitamin A	37.3% 335μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Tomatoes	Recommended Dietary Allowance
Calcium	1.8% 18mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	0.11% 4.56μg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	3.54% 0.081mg	9.84% 0.23mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.84% 179g	5.07% 188g	3700g per day for Men 19-50 years

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

• Raw Cantaloupe Melons have 4 times more Vitamin A, 1.2 times more Vitamin B3, 1.4 times more Vitamin B9 and 2.7 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 10.8 times more Vitamin E and 3.2 times more Vitamin K than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Raw Cantaloupe Melons as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cantaloupe Melons vs Tomatoes:

• Raw Cantaloupe Melons have 3.2 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Copper, 1.3 times more Iron, 2.8 times more Manganese and 1.6 times more Phosphorus than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Ripe Red Tomatoes have similar amounts of Calcium, Magnesium, Potassium, Zinc and Water per 7 oz.
• Both Raw Cantaloupe Melons as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride and Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Cantaloupe Melons have 1.9 times more Energy, 15.3 times more Omega 3, 2.1 times more Carbohydrate, 3 times more Sugars and 1.4 times more Fructose than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Fiber than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Ripe Red Tomatoes have similar amounts of Protein per 7 oz.
• Both Raw Cantaloupe Melons as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.