Comparing Nutrients in 7 ounces Honeydew Melons VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Honeydew Melons	Broccoli Raab	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	22.2% 16g	1.04% 0.75g	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	8.1% 5.87g	0.47% 0.34g	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	% 5.3g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 4.92g	% 0.22g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	14% 5.36g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	26% 0.34mg	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	9.43% 37.7μg	41% 165μg	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	39.7% 35.7mg	44.5% 40mg	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	0.26% 0.04mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.2% 12mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	9.26% 0.083mg	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	4.2% 0.34mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	2.33% 0.054mg	34% 0.78mg	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	3.1% 22mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Honeydew Melons VS Broccoli Raab per 7 oz

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

Lets compare vitamin content per 7 ounces of Honeydew Melons vs Broccoli Raab:

• 7 oz of Raw Broccoli Raab contain 43.7 times more Vitamin A, 4.3 times more Vitamin B1, 10.8 times more Vitamin B2, 2.9 times more Vitamin B3, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, 4.4 times more Vitamin B9, 81 times more Vitamin E and 77.2 times more Vitamin K than Raw Honeydew Melons.
• Both Honeydew Melons and Broccoli Raab provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Honeydew Melons have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Raw Honeydew Melons as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Honeydew Melons vs Broccoli Raab:

• 7 oz of Raw Broccoli Raab contain 18 times more Calcium, 1.8 times more Copper, 12.6 times more Iron, 2.2 times more Magnesium, 14.6 times more Manganese, 6.6 times more Phosphorus, 1.8 times more Sodium and 8.6 times more Zinc than Raw Honeydew Melons.
• Both Honeydew Melons and Broccoli Raab contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Honeydew Melons lack sufficient amounts of Calcium, Manganese, Phosphorus and Zinc
• Both Raw Honeydew Melons as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Honeydew Melons have 3.2 times more Carbohydrate, 21.4 times more Sugars and 17.4 times more Fructose than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 5.7 times more Omega 3, 3.4 times more Fiber and 5.9 times more Protein than Raw Honeydew Melons.
• 7 ounces of Honeydew Melons provide inadequate amounts of Protein
• Both Raw Honeydew Melons as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Honeydew Melons VS Broccoli Raab

What are the health benefits of Honeydew Melons compared to Broccoli Raab?

Honeydew melons are a good source of vitamin C, potassium, and dietary fiber, which can support immune function, heart health, and digestion. Broccoli raab is rich in vitamins A, C, and K, as well as calcium and iron, which can help with bone health, immune support, and blood clotting. Both are nutritious options, but broccoli raab may have a slight edge in terms of overall nutrient density.

Can I lose weight easier by eating more Honeydew Melons or Broccoli Raab?

Both Honeydew Melons and Broccoli Raab can be beneficial for weight loss due to their low calorie and high nutrient content. Honeydew Melons are low in calories and high in water content, making them a great option for a low-calorie snack. Broccoli Raab is also low in calories and high in fiber, which can help you feel full and satisfied. Ultimately, weight loss is about creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet, including both Honeydew Melons and Broccoli Raab, can support your weight loss goals.

Should I eat more Honeydew Melons or more Broccoli Raab 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 Honeydew Melons and Broccoli Raab offer unique benefits. Honeydew Melons are a good source of vitamin C, which can help support muscle recovery and growth. Broccoli Raab is rich in iron and vitamin K, which are important for muscle function and overall health. To optimize muscle growth, consider incorporating both foods into your diet along with a balanced intake of protein, healthy fats, and carbohydrates.

What is the environmental impact of producing Honeydew Melons compared to Broccoli Raab?

Honeydew melons generally have a higher environmental impact compared to broccoli raab due to factors such as water usage, land usage, and transportation. Melons require more water to grow and are typically grown in large monoculture fields, which can lead to soil degradation and water pollution. Broccoli raab, on the other hand, can be grown in smaller, more diverse plots and requires less water. Additionally, the transportation of melons over long distances can contribute to greenhouse gas emissions. Choosing locally grown and organic produce can help reduce the environmental impact of both honeydew melons and broccoli raab.