Comparing Nutrients in 14 ounces Cantaloupe Melons VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cantaloupe Melons	Roasted Almonds	Recommended Dietary Allowance
Energy	4.65% 135kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	64% 83.4g	130g per day for Men 19-50 years
Sugars	43% 31g	26.6% 19.3g	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	10.2% 7.42g	0.055% 0.04g	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	% 6.1g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 17.3g	% 19g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	114% 43.3g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	74.5% 671μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	41.5% 0.54mg	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	21% 83.3μg	54.6% 218μg	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	162% 146mg	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	1.32% 0.2mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	485% 4.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	10.4% 0.83mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	7.08% 0.16mg	385% 8.86mg	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	8.5% 59.5mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	119% 13mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Cantaloupe Melons VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cantaloupe Melons versus 14 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cantaloupe Melons vs Roasted Almonds:

• 14 ounces of Cantaloupe Melons have more Vitamin A, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 1.9 times more Vitamin B1, 63 times more Vitamin B2, 5 times more Vitamin B3, 3.1 times more Vitamin B5, 1.9 times more Vitamin B6, 2.6 times more Vitamin B9 and 478 times more Vitamin E than Raw Cantaloupe Melons.
• 14 ounces of Cantaloupe Melons have insufficient amounts of Vitamin B2 and Vitamin E
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Cantaloupe Melons as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cantaloupe Melons vs Roasted Almonds:

• 14 ounces of Cantaloupe Melons have 37.4 times more Water than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 29.8 times more Calcium, 26.8 times more Copper, 17.8 times more Iron, 23.3 times more Magnesium, 54.4 times more Manganese, 31.4 times more Phosphorus, 2.7 times more Potassium, 5 times more Selenium and 18.4 times more Zinc than Raw Cantaloupe Melons.
• 14 ounces of Cantaloupe Melons lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cantaloupe Melons have 4.6 times more Omega 3, 1.6 times more Sugars and 187 times more Fructose than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 17.6 times more Energy, 276.5 times more Fat, 80.2 times more Saturated Fat, 369.9 times more Omega 6, 2.6 times more Carbohydrate, 12.1 times more Fiber and 25 times more Protein than Raw Cantaloupe Melons.
• 14 ounces of Cantaloupe Melons provide inadequate amounts of Energy, Omega 6 and Protein
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3