Comparing Nutrients in 100 grams Honeydew Melons VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Honeydew Melons	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	1.24% 36kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	2.06% 0.033g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7% 9.1g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	11% 8.1g	1.86% 1.35g	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	4.1% 2.96g	1.14% 0.83g	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	% 2.68g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 2.48g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.8g	7.9% 3g	38g per day for Men 19-50 years
Protein	0.96% 0.54g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.17% 0.038mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	10% 0.13mg	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	4.75% 19μg	16.8% 67μg	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	20% 18mg	62.7% 56.4mg	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	0.13% 0.02mg	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.4% 2.9μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.6% 6mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	2.67% 0.024mg	4.22% 0.038mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	2.13% 0.17mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	1.17% 0.027mg	12.8% 0.29mg	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	1.57% 11mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.09mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Honeydew Melons vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 17.3 times more Vitamin A, 1.4 times more Vitamin B1, 8 times more Vitamin B2, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 3.5 times more Vitamin B9, 3.1 times more Vitamin C, 61 times more Vitamin E and 28 times more Vitamin K than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 100 g.
• Both Raw Honeydew Melons as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Honeydew Melons vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 9.3 times more Calcium, 1.6 times more Copper, 4.8 times more Iron, 1.8 times more Magnesium, 10.9 times more Manganese, 4.5 times more Phosphorus, 4 times more Selenium, 1.3 times more Sodium and 5.3 times more Zinc than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Honeydew Melons have 1.4 times more Energy, 1.9 times more Carbohydrate, 6 times more Sugars and 3.6 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.2 times more Omega 3, 3.8 times more Fiber and 5.2 times more Protein than Raw Honeydew Melons.
• Both Raw Honeydew Melons as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.