Comparing Nutrients in 14 ounces Frozen Melon Balls VS Mulberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Melon Balls	9%	6%	85%
Mulberries	12%	7%	81%

Macro Nutrients

	Frozen Melon Balls	Mulberries	Recommended Dietary Allowance
Energy	4.5% 131kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	4.8% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.2% 31.5g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	44.3% 32g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Melon Balls	Mulberries	Recommended Dietary Allowance
Vitamin A	39.2% 353μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	15.3% 0.2mg	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	25.8% 103μg	5.95% 24μg	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	27.3% 24.6mg	161% 144mg	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	NA	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Melon Balls	Mulberries	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	26.5% 0.24mg	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	14.4% 1.15mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	NA	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	6.8% 47.6mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	8.2% 123mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.7% 358g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Melon Balls vs Mulberries:

• Frozen Melon Balls have 89 times more Vitamin A, 5.7 times more Vitamin B1, 2.1 times more Vitamin B6 and 4.3 times more Vitamin B9 than Raw Mulberries.
• While Raw Mulberries contain 4.6 times more Vitamin B2 and 5.9 times more Vitamin C than Frozen Melon Balls.
• Both Frozen Melon Balls and Raw Mulberries have similar amounts of Vitamin B3 per 14 oz.
• Both Frozen Melon Balls as well as Raw Mulberries have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Melon Balls vs Mulberries:

• Frozen Melon Balls have 1.4 times more Potassium, 3.1 times more Sodium and 1.4 times more Zinc than Raw Mulberries.
• While Raw Mulberries contain 3.9 times more Calcium, 6.4 times more Iron, 1.3 times more Magnesium and 3.2 times more Phosphorus than Frozen Melon Balls.
• Both Frozen Melon Balls and Raw Mulberries have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Melon Balls have 56 times more Omega 3 than Raw Mulberries.
• While Raw Mulberries contain 1.3 times more Energy, 4.9 times more Omega 6, 2.4 times more Fiber and 1.7 times more Protein than Frozen Melon Balls.
• Both Frozen Melon Balls and Raw Mulberries have similar amounts of Carbohydrate per 14 oz.
• Both Frozen Melon Balls as well as Raw Mulberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.