Comparing Nutrients in 100 grams Carrots VS Honeydew Melons

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Carrots	Honeydew Melons	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	2.06% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.15% 0.026g	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	7% 9.1g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	11% 8.1g	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	4.1% 2.96g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 2.48g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	2.1% 0.8g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	0.96% 0.54g	56g per day for Men 19-50 years

Vitamins

	Carrots	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	93% 835μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	3.17% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	6.77% 0.088mg	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	4.75% 19μg	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	20% 18mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Honeydew Melons	Recommended Dietary Allowance
Calcium	3.3% 33mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	2.67% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	1.17% 0.027mg	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	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.43% 90g	3700g per day for Men 19-50 years

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

• Raw Carrots have 278.3 times more Vitamin A, 1.7 times more Vitamin B1, 4.8 times more Vitamin B2, 2.4 times more Vitamin B3, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6, 33 times more Vitamin E and 4.6 times more Vitamin K than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 3.1 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Raw Honeydew Melons have similar amounts of Vitamin B9 per 100 g.
• Both Raw Carrots as well as Raw Honeydew Melons have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Honeydew Melons:

• Raw Carrots have 5.5 times more Calcium, 1.9 times more Copper, 1.8 times more Iron, 5.3 times more Manganese, 3.2 times more Phosphorus, 1.4 times more Potassium, 3.8 times more Sodium and 2.7 times more Zinc than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 7 times more Selenium than Raw Carrots.
• Both Raw Carrots and Raw Honeydew Melons have similar amounts of Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 3.5 times more Fiber and 1.7 times more Protein than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 16.5 times more Omega 3, 1.7 times more Sugars and 5.4 times more Fructose than Raw Carrots.
• Both Raw Carrots and Raw Honeydew Melons have similar amounts of Energy and Carbohydrate per 100 g.
• Both Raw Carrots as well as Raw Honeydew Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.