Comparing Nutrients in 14 ounces Frozen Nance VS Kiwano

Macros Ratio

	Protein	Fat	Carbs
Frozen Nance	3%	13%	84%
Kiwano	15%	23%	62%

Macro Nutrients

	Frozen Nance	Kiwano	Recommended Dietary Allowance
Energy	10% 290kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	4.75% 4.6g	5.16% 5g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	52% 67.4g	23% 30g	130g per day for Men 19-50 years
Sugars	45.5% 33g	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	26% 18.8g	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	% 14.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	78.3% 29.8g	NA	38g per day for Men 19-50 years
Protein	4.68% 2.6g	12.6% 7.06g	56g per day for Men 19-50 years

Vitamins

	Frozen Nance	Kiwano	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	19.2% 0.25mg	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	7.94% 31.8μg	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	408% 367mg	23.4% 21mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33% 4.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.4% 47.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Nance	Kiwano	Recommended Dietary Allowance
Calcium	18.3% 183mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	8.8% 0.079mg	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	19% 1.5mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	42.8% 0.98mg	6.73% 0.15mg	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	5.67% 39.7mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	8.65% 320g	9.54% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Nance VS Kiwano per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Nance versus 14 oz of Kiwano to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Nance vs Kiwano:

• 14 ounces of Frozen Nance have 2.7 times more Vitamin B9 and 17.5 times more Vitamin C than Kiwano.
• While 14 oz of Horned melon contain 1.7 times more Vitamin B1, 1.9 times more Vitamin B3 and 3 times more Vitamin B6 than Frozen Nance.
• Both Frozen Nance and Kiwano provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Frozen Nance have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B6
• 14 ounces of Kiwano have insufficient amounts of Vitamin B9
• Both Frozen Nance as well as Horned melon have insufficient amounts of Vitamin A and Vitamin B2 in 14 ounces.

Comparing minerals per 14 ounces for Frozen Nance vs Kiwano:

• 14 ounces of Frozen Nance have 3.5 times more Calcium, 2.1 times more Copper, 6.4 times more Manganese and 2 times more Potassium than Kiwano.
• While 14 oz of Horned melon contain 3 times more Iron, 2 times more Magnesium, 3.7 times more Phosphorus and 5.3 times more Zinc than Frozen Nance.
• Both Frozen Nance and Kiwano contain similar levels of Water per 14 ounces.
• 14 ounces of Frozen Nance lack sufficient amounts of Phosphorus and Zinc
• 14 ounces of Kiwano lack sufficient amounts of Calcium and Manganese

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Nance have 1.7 times more Energy and 2.2 times more Carbohydrate than Kiwano.
• While 14 oz of Horned melon contain 2.7 times more Protein than Frozen Nance.
• 14 ounces of Frozen Nance provide inadequate amounts of Protein
• 14 ounces of Kiwano provide inadequate amounts of Energy