Comparing Nutrients in 100 grams Boiled Carrots VS Cantaloupe Melons

Macros Ratio

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

Macro Nutrients

	Boiled Carrots	Cantaloupe Melons	Recommended Dietary Allowance
Energy	1.2% 35kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	2.88% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.21% 0.035g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	6.28% 8.16g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	11% 7.86g	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	0.5% 0.36g	2.58% 1.87g	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	% 0.4g	% 1.54g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 4.35g	g per day for Men 19-50 years
Fiber	7.9% 3g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	95% 852μg	18.8% 169μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	4.6% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	2.1% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	5.54% 0.072mg	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	3.5% 14μg	5.25% 21μg	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	4% 3.6mg	40.8% 36.7mg	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	6.87% 1.03mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	3% 30mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	4.56% 0.041mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	0.025% 1μg	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	4.25% 0.34mg	2.63% 0.21mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	1.8% 0.041mg	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	4.3% 30mg	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	7.85% 267mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Cantaloupe Melons:

• Boiled and Drained Carrots have 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.
• While Raw Cantaloupe Melons contain 1.5 times more Vitamin B9 and 10.2 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Cantaloupe Melons have similar amounts of Vitamin B3 per 100 g.
• Both Boiled and Drained Carrots as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Cantaloupe Melons:

• Boiled and Drained Carrots have 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.
• While Raw Cantaloupe Melons contain 2.4 times more Copper than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Cantaloupe Melons have similar amounts of Magnesium, Potassium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 3.3 times more Fiber than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 46 times more Omega 3, 2.3 times more Sugars and 5.2 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Cantaloupe Melons have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Boiled and Drained Carrots as well as Raw Cantaloupe Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.