Comparing Nutrients in 100 grams Tomatoes VS Cantaloupe Melons

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Tomatoes	Cantaloupe Melons	Recommended Dietary Allowance
Energy	0.62% 18kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	2.88% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	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	3% 3.9g	6.28% 8.16g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	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	1.9% 1.37g	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	% 1.25g	% 1.54g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.35g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	18.8% 169μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	4.6% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	2.1% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	5.54% 0.072mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	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	15.2% 13.7mg	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	3.6% 0.54mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	1% 10mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	4.56% 0.041mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	2.63% 0.21mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	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	3.43% 24mg	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	7.85% 267mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.55% 95g	2.44% 90g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 10.8 times more Vitamin E and 3.2 times more Vitamin K than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 4 times more Vitamin A, 1.4 times more Vitamin B9 and 2.7 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Cantaloupe Melons have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 g.
• Both Raw Ripe Red Tomatoes as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Cantaloupe Melons:

• Raw Ripe Red Tomatoes have 1.4 times more Copper, 1.3 times more Iron, 2.8 times more Manganese and 1.6 times more Phosphorus than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 3.2 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Cantaloupe Melons have similar amounts of Calcium, Magnesium, Potassium, Zinc and Water per 100 g.
• Both Raw Ripe Red Tomatoes as well as Raw Cantaloupe Melons have insufficient amounts of Fluoride and Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have 1.3 times more Fiber than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 1.9 times more Energy, 15.3 times more Omega 3, 2.1 times more Carbohydrate, 3 times more Sugars and 1.4 times more Fructose than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Cantaloupe Melons have similar amounts of Protein per 100 g.
• Both Raw Ripe Red Tomatoes as well as Raw Cantaloupe Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.