Comparing Nutrients in 100 grams Cooked Frozen Carrots VS Cantaloupe Melons

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Cooked Frozen Carrots	Cantaloupe Melons	Recommended Dietary Allowance
Energy	1.28% 37kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	2.88% 0.046g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	5.95% 7.73g	6.28% 8.16g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	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	0.39% 0.28g	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	% 0.36g	% 1.54g	g per day for Men 19-50 years
Sucrose	% 3.44g	% 4.35g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	94% 846μg	18.8% 169μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	4.6% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	2.1% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	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	2.75% 11μg	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	2.56% 2.3mg	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	6.73% 1mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	3.5% 35mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	4.56% 0.041mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	6.63% 0.53mg	2.63% 0.21mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	7.26% 0.17mg	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	4.43% 31mg	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	5.65% 192mg	7.85% 267mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	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

Nutrient Comparison: Cooked Frozen Carrots VS Cantaloupe Melons per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Carrots versus 100 g of Cantaloupe Melons to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Cooked Frozen Carrots have 5 times more Vitamin A, 1.9 times more Vitamin B2, 1.7 times more Vitamin B5, 20.2 times more Vitamin E and 5.4 times more Vitamin K than Cantaloupe Melons.
• While 100 g of Raw Cantaloupe Melons contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B3, 1.9 times more Vitamin B9 and 16 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cantaloupe Melons provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Cantaloupe Melons have insufficient amounts of Vitamin B2 and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Carrots vs Cantaloupe Melons:

• 100 grams of Cooked Frozen Carrots have 3.9 times more Calcium, 2 times more Copper, 2.5 times more Iron, 4.1 times more Manganese, 2.1 times more Phosphorus, 3.7 times more Sodium and 1.9 times more Zinc than Cantaloupe Melons.
• While 100 g of Raw Cantaloupe Melons contain 1.4 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cantaloupe Melons contain similar levels of Magnesium and Water per 100 grams.
• 100 grams of Cantaloupe Melons lack sufficient amounts of Calcium, Manganese and Zinc
• Both Boiled and Drained Frozen Carrots as well as Raw Cantaloupe Melons lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Carrots have 3.7 times more Fiber than Cantaloupe Melons.
• While 100 g of Raw Cantaloupe Melons contain 1.9 times more Sugars and 6.7 times more Fructose than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cantaloupe Melons offer comparable quantities of Omega 3 and Carbohydrate per 100 grams.
• Both Boiled and Drained Frozen Carrots as well as Raw Cantaloupe Melons provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.