Comparing Nutrients in 14 ounces Frozen Melon Balls VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen Melon Balls	9%	6%	85%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Frozen Melon Balls	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	4.5% 131kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	316% 53.7g	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	54% 70g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	0% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	110% 41.7g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Melon Balls	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	39.2% 353μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	36% 0.47mg	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	26.8% 107μg	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	0% 0mg	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	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Melon Balls	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	425% 9.76mg	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	264% 1850mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	8.2% 123mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	111% 12mg	11mg per day for Men 19-50 years
Water	9.7% 358g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Melon Balls vs Oil Roasted Almonds:

• Frozen Melon Balls have more Vitamin A, 1.8 times more Vitamin B1 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 35.5 times more Vitamin B2, 5.7 times more Vitamin B3 and 1.4 times more Vitamin B5 than Frozen Melon Balls.
• Both Frozen Melon Balls and Oil Roasted Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Frozen Melon Balls as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Melon Balls vs Oil Roasted Almonds:

• Frozen Melon Balls have 31 times more Sodium and 32.2 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 29.1 times more Calcium, 15.9 times more Copper, 12.7 times more Iron, 19.6 times more Magnesium, 61.5 times more Manganese, 38.8 times more Phosphorus, 2.5 times more Potassium and 18.1 times more Zinc than Frozen Melon Balls.

Comparison of macro-nutrients per 14 ounces:

• Frozen Melon Balls have more Omega 3 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 18.4 times more Energy, 220.7 times more Fat, 65.8 times more Saturated Fat, 321.9 times more Omega 6, 2.2 times more Carbohydrate, 15 times more Fiber and 25.3 times more Protein than Frozen Melon Balls.
• Both Frozen Melon Balls as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.