Comparing Nutrients in 14 ounces Honeydew Melons VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Honeydew Melons	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	4.93% 143kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	27.8% 36g	54% 70g	130g per day for Men 19-50 years
Sugars	44.5% 32.2g	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	16.2% 11.7g	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	% 10.6g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 9.84g	% 17.4g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	110% 41.7g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	19% 75.4μg	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	79.4% 71.4mg	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	0.53% 0.079mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.4% 24mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	8.43% 0.67mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	4.66% 0.11mg	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	6.24% 43.7mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	26.6% 905mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	111% 12mg	11mg per day for Men 19-50 years
Water	9.63% 356g	0.3% 11g	3700g per day for Men 19-50 years

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

• Raw Honeydew Melons have more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.4 times more Vitamin B1, 65.1 times more Vitamin B2, 8.8 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 1298.5 times more Vitamin E than Raw Honeydew Melons.
• Both Raw Honeydew Melons as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Honeydew Melons vs Oil Roasted Almonds:

• Raw Honeydew Melons have 18 times more Sodium and 32.1 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 48.5 times more Calcium, 39.8 times more Copper, 21.6 times more Iron, 27.4 times more Magnesium, 91.1 times more Manganese, 42.4 times more Phosphorus, 3.1 times more Potassium, 5.9 times more Selenium and 34.1 times more Zinc than Raw Honeydew Melons.

Comparison of macro-nutrients per 14 ounces:

• Raw Honeydew Melons have more Omega 3, 1.8 times more Sugars and more Fructose than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 16.9 times more Energy, 394.1 times more Fat, 110.7 times more Saturated Fat, 520 times more Omega 6, 1.9 times more Carbohydrate, 13.1 times more Fiber and 39.3 times more Protein than Raw Honeydew Melons.
• Both Raw Honeydew Melons as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.