Comparing Nutrients in 100 calories Honeydew Melons VS Frozen Melon Balls

Weight per 100 calories

• Honeydew Melons: 278g
• Frozen Melon Balls: 303g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Honeydew Melons or Frozen Melon Balls?

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Frozen Melon Balls	9%	6%	85%

Macro Nutrients

	Honeydew Melons	Frozen Melon Balls	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	5.73% 0.092g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.072g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.4% 25.3g	18.5% 24g	130g per day for Men 19-50 years
Sugars	31% 22.6g	NA	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	11.3% 8.22g	NA	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	% 7.44g	NA	g per day for Men 19-50 years
Sucrose	% 6.9g	NA	g per day for Men 19-50 years
Fiber	5.85% 2.22g	5.6% 2.12g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Frozen Melon Balls	Recommended Dietary Allowance
Vitamin A	0.93% 8.33μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.8% 0.11mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.56% 0.033mg	5.13% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.26% 1.16mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	9.88% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.24mg	24.7% 0.32mg	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	13% 52.8μg	19.7% 78.8μg	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	55.6% 50mg	21% 18.8mg	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	0.37% 0.056mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.7% 8.06μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Frozen Melon Balls	Recommended Dietary Allowance
Calcium	1.67% 16.7mg	3.03% 30.3mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	20.2% 0.18mg	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	5.9% 0.47mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	10% 42.4mg	420mg per day for Men 19-50 years
Manganese	3.26% 0.075mg	5.27% 0.12mg	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	4.37% 30.6mg	5.2% 36.4mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	25% 848mg	3400mg per day for Men 19-50 years
Selenium	3.54% 1.94μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	6.26% 94mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	6.74% 250g	7.4% 274g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Honeydew Melons vs Frozen Melon Balls:

• Raw Honeydew Melons have 2.7 times more Vitamin C than Frozen Melon Balls.
• While Frozen Melon Balls contain 32.4 times more Vitamin A, 4.8 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Frozen Melon Balls have similar amounts of Vitamin B5 per 100 kcal.
• Both Raw Honeydew Melons as well as Frozen Melon Balls have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Honeydew Melons vs Frozen Melon Balls:

• Frozen Melon Balls contain 1.8 times more Calcium, 2.7 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 1.3 times more Potassium, 1.9 times more Sodium and 2.1 times more Zinc than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Frozen Melon Balls have similar amounts of Phosphorus and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Melon Balls contain 1.9 times more Omega 3 and 1.7 times more Protein than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Frozen Melon Balls have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Raw Honeydew Melons as well as Frozen Melon Balls have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.