Comparing Nutrients in 100 grams Cantaloupe Melons VS Cooked Frozen Carrots

Macros Ratio

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

Macro Nutrients

	Cantaloupe Melons	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2.88% 0.046g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.28% 8.16g	5.95% 7.73g	130g per day for Men 19-50 years
Sugars	11% 7.86g	5.63% 4.1g	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	2.58% 1.87g	0.39% 0.28g	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	% 1.54g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 4.35g	% 3.44g	g per day for Men 19-50 years
Fiber	2.37% 0.9g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	1.5% 0.84g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	18.8% 169μg	94% 846μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.73mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.11mg	3.48% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.54% 0.072mg	6.46% 0.084mg	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	5.25% 21μg	2.75% 11μg	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	40.8% 36.7mg	2.56% 2.3mg	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	0.33% 0.05mg	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	0.9% 9mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	4.56% 0.041mg	9.1% 0.082mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	2.63% 0.21mg	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	7.26% 0.17mg	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	2.14% 15mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	7.85% 267mg	5.65% 192mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	3.2% 0.35mg	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: Cantaloupe Melons VS Cooked Frozen Carrots per 100 g

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

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

• 100 grams of Cantaloupe Melons have 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 Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 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 Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Cooked Frozen Carrots provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Cantaloupe Melons have insufficient amounts of Vitamin B2 and Vitamin E
• Both Raw Cantaloupe Melons as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Cantaloupe Melons have 1.4 times more Potassium than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 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 Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Cooked Frozen Carrots contain similar levels of Magnesium and Water per 100 grams.
• 100 grams of Cantaloupe Melons lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Cantaloupe Melons as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

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