Comparing Nutrients in 100 grams Cantaloupe Melons VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cantaloupe Melons	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	1.17% 34kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	2.88% 0.046g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	0.25% 0.042g	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	3.1% 4g	130g per day for Men 19-50 years
Sugars	11% 7.86g	3.43% 2.5g	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	1.8% 1.3g	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	% 1.18g	g per day for Men 19-50 years
Sucrose	% 4.35g	% 0g	g per day for Men 19-50 years
Fiber	2.37% 0.9g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	1.5% 0.84g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	18.8% 169μg	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.73mg	3.33% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.11mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.54% 0.072mg	6.08% 0.079mg	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	3.25% 13μg	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	25.3% 23mg	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	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	0.9% 9mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	4.56% 0.041mg	8.33% 0.075mg	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	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	4.57% 0.11mg	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% 28mg	700mg per day for Men 19-50 years
Potassium	7.85% 267mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cantaloupe Melons vs Cooked Ripe Red Tomatoes:

• Raw Cantaloupe Melons have 7 times more Vitamin A, 1.4 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.6 times more Vitamin C than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 11.2 times more Vitamin E than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K per 100 g.
• Both Raw Cantaloupe Melons as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cantaloupe Melons vs Cooked Ripe Red Tomatoes:

• Raw Cantaloupe Melons have 1.3 times more Magnesium, 1.2 times more Potassium, 1.5 times more Sodium and 1.3 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Copper, 3.2 times more Iron, 2.6 times more Manganese and 1.9 times more Phosphorus than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Cooked Ripe Red Tomatoes have similar amounts of Calcium and Water per 100 g.
• Both Raw Cantaloupe Melons as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Cantaloupe Melons have 1.9 times more Energy, 23 times more Omega 3, 2 times more Carbohydrate, 3.2 times more Sugars, 1.4 times more Fructose and 1.3 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Raw Cantaloupe Melons and Cooked Ripe Red Tomatoes have similar amounts of Protein per 100 g.
• Both Raw Cantaloupe Melons as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.