Comparing Nutrients in 1 kilogram Frozen Melon Balls VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen Melon Balls	9%	6%	85%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Frozen Melon Balls	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	11.4% 330kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	132% 42g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	795% 135g	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	136% 177g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	18.4% 7g	276% 105g	38g per day for Men 19-50 years
Protein	15% 8.4g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Frozen Melon Balls	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	99% 890μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.66mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	91% 1.18mg	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	67.5% 270μg	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	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	NA	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Melon Balls	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	10% 100mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	1070% 24.6mg	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	666% 4660mg	700mg per day for Men 19-50 years
Potassium	82.4% 2800mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	20.7% 310mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	24.4% 903g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Melon Balls vs Oil Roasted Almonds:

• Frozen Melon Balls have more Vitamin A, 1.8 times more Vitamin B1 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 35.5 times more Vitamin B2, 5.7 times more Vitamin B3 and 1.4 times more Vitamin B5 than Frozen Melon Balls.
• Both Frozen Melon Balls and Oil Roasted Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Frozen Melon Balls as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Melon Balls vs Oil Roasted Almonds:

• Frozen Melon Balls have 31 times more Sodium and 32.2 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 29.1 times more Calcium, 15.9 times more Copper, 12.7 times more Iron, 19.6 times more Magnesium, 61.5 times more Manganese, 38.8 times more Phosphorus, 2.5 times more Potassium and 18.1 times more Zinc than Frozen Melon Balls.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Melon Balls have more Omega 3 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 18.4 times more Energy, 220.7 times more Fat, 65.8 times more Saturated Fat, 321.9 times more Omega 6, 2.2 times more Carbohydrate, 15 times more Fiber and 25.3 times more Protein than Frozen Melon Balls.
• Both Frozen Melon Balls as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.