Comparing Nutrients in 7 ounces Casaba Melons VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Casaba Melons	14%	3%	83%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Casaba Melons	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	9.63% 7g	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	NA	5.15% 3.73g	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	NA	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Casaba Melons	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	2.6% 0.034mg	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	3.97% 16μg	2.5% 9.92μg	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	48% 43.3mg	17.4% 15.7mg	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	0.66% 0.099mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Casaba Melons	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	24.7% 0.22mg	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	8.43% 0.67mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	5.1% 0.12mg	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	1.4% 9.92mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.93% 182g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Casaba Melons VS Stewed Canned Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Casaba Melons versus 7 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Casaba Melons vs Stewed Canned Tomatoes:

• 7 ounces of Casaba Melons have 9.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.8 times more Vitamin C than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 3.1 times more Vitamin B1, 3.1 times more Vitamin B3, 1.4 times more Vitamin B5 and 16.6 times more Vitamin E than Raw Casaba Melons.
• Both Casaba Melons and Stewed Canned Tomatoes provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Casaba Melons have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin E
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Raw Casaba Melons as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Casaba Melons vs Stewed Canned Tomatoes:

• 7 oz of Stewed Canned Ripe Red Tomatoes contain 3.1 times more Calcium, 1.9 times more Copper, 3.9 times more Iron, 1.7 times more Manganese, 4 times more Phosphorus and 24.6 times more Sodium than Raw Casaba Melons.
• Both Casaba Melons and Stewed Canned Tomatoes contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Casaba Melons lack sufficient amounts of Calcium, Manganese and Phosphorus
• Both Raw Casaba Melons as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Casaba Melons have 1.6 times more Sugars than Stewed Canned Tomatoes.
• Both Casaba Melons and Stewed Canned Tomatoes offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• Both Raw Casaba Melons as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.