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Comparing Nutrients in 14 ounces Honeydew MelonsVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Honeydew Melons
5%
3%
92%
Roasted Almonds
13%
74%
13%
14 oz ▼

Macro Nutrients

4.93%143kcal
Energy
82%2373kcal
143 kcalvs2373 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.57%0.56g
Fat
215%209g
0.56 gvs209 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.47%0.15g
Saturated Fat
50.8%16.2g
0.15 gvs16.2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.2%0.13g
Omega 3
2.5%0.04g
0.13 gvs0.04 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.61%0.1g
Omega 6
302%51.4g
0.1 gvs51.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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27.8%36g
Carbohydrate
64%83.4g
36 gvs83.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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44.5%32.2g
Sugars
26.6%19.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
32.2 gvs19.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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16.2%11.7g
Fructose
0.055%0.04g
≤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]
11.7 gvs0.04 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%10.6g
Glucose
%0.04g
10.6 gvs0.04 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%9.84g
Sucrose
%19g
9.84 gvs19 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.36%3.18g
Fiber
114%43.3g
3.18 gvs43.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.83%2.14g
Protein
149%83g
2.14 gvs83 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.32%12μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
12 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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12.6%0.15mg
Vitamin B1
25.5%0.31mg
Thiamine
0.15 mgvs0.31 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.66%0.048mg
Vitamin B2
365%4.75mg
Riboflavin
0.048 mgvs4.75 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.4%1.66mg
Vitamin B3
90%14.4mg
Niacin, nicotinic acid, niacinamide
1.66 mgvs14.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.3%0.62mg
Vitamin B5
25.5%1.27mg
Pantothenic acid
0.62 mgvs1.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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27%0.35mg
Vitamin B6
41.5%0.54mg
Pyridoxine
0.35 mgvs0.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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19%75.4μg
Vitamin B9
54.6%218μg
Folates and Folic Acid
75.4 μgvs218 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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79.4%71.4mg
Vitamin C
0%0mg
Ascorbic acid
71.4 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.53%0.079mg
Vitamin E
632%95mg
Tocopherols and Tocotrienols
0.079 mgvs95 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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9.6%11.5μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
11.5 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.4%24mg
Calcium
106%1064mg
24 mgvs1064 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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10.6%0.095mg
Copper
485%4.36mg
0.095 mgvs4.36 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.43%0.67mg
Iron
185%15mg
0.67 mgvs15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.45%39.7mg
Magnesium
264%1107mg
39.7 mgvs1107 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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4.66%0.11mg
Manganese
385%8.86mg
0.11 mgvs8.86 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.24%43.7mg
Phosphorus
267%1869mg
43.7 mgvs1869 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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26.6%905mg
Potassium
83.2%2830mg
905 mgvs2830 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.05%2.78μg
Selenium
14.4%7.94μg
2.78 μgvs7.94 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.76%71.4mg
Sodium
0.79%12mg
71.4 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.25%0.36mg
Zinc
119%13mg
0.36 mgvs13 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.63%356g
Water
0.26%9.57g
356 gvs9.57 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Honeydew Melons vs Roasted Almonds:
Comparing minerals per 14 ounces for Honeydew Melons vs Roasted Almonds:
Comparison of macro-nutrients per 14 ounces:



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