Comparing Nutrients in 14 ounces Kiwano VS Frozen Nance

Macros Ratio

	Protein	Fat	Carbs
Kiwano	15%	23%	62%
Frozen Nance	3%	13%	84%

Macro Nutrients

	Kiwano	Frozen Nance	Recommended Dietary Allowance
Energy	6.02% 175kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	5.16% 5g	4.75% 4.6g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	52% 67.4g	130g per day for Men 19-50 years
Sugars	NA	45.5% 33g	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	NA	26% 18.8g	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	NA	% 14.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	78.3% 29.8g	38g per day for Men 19-50 years
Protein	12.6% 7.06g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Kiwano	Frozen Nance	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	6.4% 0.083mg	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	2.98% 12μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23.4% 21mg	408% 367mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39.4% 47.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kiwano	Frozen Nance	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	18% 0.16mg	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	56% 4.5mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	6.73% 0.15mg	42.8% 0.98mg	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	21% 147mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	28.5% 968mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	9.54% 353g	8.65% 320g	3700g per day for Men 19-50 years

Nutrient Comparison: Kiwano VS Frozen Nance per 14 oz

Compare the macro and micronutrient content in 14 oz of Kiwano versus 14 oz of Frozen Nance to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Kiwano vs Frozen Nance:

• 14 ounces of Kiwano have 1.7 times more Vitamin B1, 1.9 times more Vitamin B3 and 3 times more Vitamin B6 than Frozen Nance.
• While 14 oz of Frozen Nance contain 2.7 times more Vitamin B9 and 17.5 times more Vitamin C than Horned melon.
• Both Kiwano and Frozen Nance provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Kiwano have insufficient amounts of Vitamin B9
• 14 ounces of Frozen Nance have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B6
• Both Horned melon as well as Frozen Nance have insufficient amounts of Vitamin A and Vitamin B2 in 14 ounces.

Comparing minerals per 14 ounces for Kiwano vs Frozen Nance:

• 14 ounces of Kiwano have 3 times more Iron, 2 times more Magnesium, 3.7 times more Phosphorus and 5.3 times more Zinc than Frozen Nance.
• While 14 oz of Frozen Nance contain 3.5 times more Calcium, 2.1 times more Copper, 6.4 times more Manganese and 2 times more Potassium than Horned melon.
• Both Kiwano and Frozen Nance contain similar levels of Water per 14 ounces.
• 14 ounces of Kiwano lack sufficient amounts of Calcium and Manganese
• 14 ounces of Frozen Nance lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Kiwano have 2.7 times more Protein than Frozen Nance.
• While 14 oz of Frozen Nance contain 1.7 times more Energy and 2.2 times more Carbohydrate than Horned melon.
• 14 ounces of Kiwano provide inadequate amounts of Energy
• 14 ounces of Frozen Nance provide inadequate amounts of Protein