Comparing Nutrients in 14 ounces Honeydew Melons VS 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	4.93% 143kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.8% 36g	24.2% 31.5g	130g per day for Men 19-50 years
Sugars	44.5% 32.2g	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	16.2% 11.7g	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	% 10.6g	NA	g per day for Men 19-50 years
Sucrose	% 9.84g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Frozen Melon Balls	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	39.2% 353μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	32.4% 0.42mg	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	19% 75.4μg	25.8% 103μg	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	79.4% 71.4mg	27.3% 24.6mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Frozen Melon Balls	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	8.43% 0.67mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	4.66% 0.11mg	6.9% 0.16mg	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	6.24% 43.7mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	26.6% 905mg	32.7% 1111mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	8.2% 123mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.63% 356g	9.7% 358g	3700g per day for Men 19-50 years

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

• Raw Honeydew Melons have 2.9 times more Vitamin C than Frozen Melon Balls.
• While Frozen Melon Balls contain 29.7 times more Vitamin A, 4.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Frozen Melon Balls have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Honeydew Melons as well as Frozen Melon Balls have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Honeydew Melons vs Frozen Melon Balls:

• Frozen Melon Balls contain 1.7 times more Calcium, 2.5 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.7 times more Sodium and 1.9 times more Zinc than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Frozen Melon Balls have similar amounts of Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Melon Balls contain 1.7 times more Omega 3 and 1.6 times more Protein than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Frozen Melon Balls have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Raw Honeydew Melons as well as Frozen Melon Balls have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.