Comparing Nutrients in 1 kilogram Frozen Melon Balls VS Mulberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Melon Balls	9%	6%	85%
Mulberries	12%	7%	81%

Macro Nutrients

	Frozen Melon Balls	Mulberries	Recommended Dietary Allowance
Energy	11.4% 330kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	75.4% 98g	130g per day for Men 19-50 years
Sugars	NA	112% 81g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	44.7% 17g	38g per day for Men 19-50 years
Protein	15% 8.4g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Melon Balls	Mulberries	Recommended Dietary Allowance
Vitamin A	99% 890μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.66mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	38.8% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	38.5% 0.5mg	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	65% 260μg	15% 60μg	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	69% 62mg	404% 364mg	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	NA	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Melon Balls	Mulberries	Recommended Dietary Allowance
Calcium	10% 100mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	66.7% 0.6mg	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	36.3% 2.9mg	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	NA	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	17% 120mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	82.4% 2800mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	20.7% 310mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24.4% 903g	23.7% 877g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Melon Balls vs Mulberries:

• Frozen Melon Balls have 89 times more Vitamin A, 5.7 times more Vitamin B1, 2.1 times more Vitamin B6 and 4.3 times more Vitamin B9 than Raw Mulberries.
• While Raw Mulberries contain 4.6 times more Vitamin B2 and 5.9 times more Vitamin C than Frozen Melon Balls.
• Both Frozen Melon Balls and Raw Mulberries have similar amounts of Vitamin B3 per 1 kg.
• Both Frozen Melon Balls as well as Raw Mulberries have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Melon Balls vs Mulberries:

• Frozen Melon Balls have 1.4 times more Potassium, 3.1 times more Sodium and 1.4 times more Zinc than Raw Mulberries.
• While Raw Mulberries contain 3.9 times more Calcium, 6.4 times more Iron, 1.3 times more Magnesium and 3.2 times more Phosphorus than Frozen Melon Balls.
• Both Frozen Melon Balls and Raw Mulberries have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Melon Balls have 56 times more Omega 3 than Raw Mulberries.
• While Raw Mulberries contain 1.3 times more Energy, 4.9 times more Omega 6, 2.4 times more Fiber and 1.7 times more Protein than Frozen Melon Balls.
• Both Frozen Melon Balls and Raw Mulberries have similar amounts of Carbohydrate per 1 kg.
• Both Frozen Melon Balls as well as Raw Mulberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.