Comparing Nutrients in 100 grams Carrots VS Cantaloupe Melons

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Carrots	Cantaloupe Melons	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	2.88% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	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	7.37% 9.6g	6.28% 8.16g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	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	0.76% 0.55g	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	% 0.59g	% 1.54g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 4.35g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	93% 835μg	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	4.46% 0.058mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	4.6% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	2.1% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	5.54% 0.072mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	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	6.56% 5.9mg	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	4.4% 0.66mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	3.3% 33mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	4.56% 0.041mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	2.63% 0.21mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	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	5% 35mg	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	7.85% 267mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.44% 90g	3700g per day for Men 19-50 years

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

• Raw Carrots have 4.9 times more Vitamin A, 1.6 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2.6 times more Vitamin B5, 1.9 times more Vitamin B6, 13.2 times more Vitamin E and 5.3 times more Vitamin K than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 6.2 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Raw Cantaloupe Melons have similar amounts of Vitamin B9 per 100 g.
• Both Raw 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 Carrots vs Cantaloupe Melons:

• Raw Carrots have 3.7 times more Calcium, 1.4 times more Iron, 3.5 times more Manganese, 2.3 times more Phosphorus, 4.3 times more Sodium and 1.3 times more Zinc than Raw Cantaloupe Melons.
• Both Raw Carrots and Raw Cantaloupe Melons have similar amounts of Copper, Magnesium, Potassium and Water per 100 g.
• Both Raw Carrots as well as Raw Cantaloupe Melons have insufficient amounts of Fluoride and Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 1.2 times more Energy and 3.1 times more Fiber than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 23 times more Omega 3, 1.7 times more Sugars and 3.4 times more Fructose than Raw Carrots.
• Both Raw Carrots and Raw Cantaloupe Melons have similar amounts of Carbohydrate and Protein per 100 g.
• Both Raw Carrots as well as Raw Cantaloupe Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.