Comparing Nutrients in 1 kilogram Cantaloupe Melons VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cantaloupe Melons	Roasted Almonds	Recommended Dietary Allowance
Energy	11.7% 340kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	128% 41g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.8% 81.6g	162% 210g	130g per day for Men 19-50 years
Sugars	108% 78.6g	67% 48.6g	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	25.8% 18.7g	0.14% 0.1g	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	% 15.4g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 43.5g	% 47.5g	g per day for Men 19-50 years
Fiber	23.7% 9g	287% 109g	38g per day for Men 19-50 years
Protein	15% 8.4g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	188% 1690μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	105% 1.36mg	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	52.5% 210μg	138% 550μg	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	408% 367mg	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	3.33% 0.5mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Roasted Almonds	Recommended Dietary Allowance
Calcium	9% 90mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	1221% 11mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	26.3% 2.1mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	970% 22.3mg	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	21.4% 150mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	78.5% 2670mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	301% 33mg	11mg per day for Men 19-50 years
Water	24.4% 902g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cantaloupe Melons vs Roasted Almonds:

• Raw Cantaloupe Melons have more Vitamin A, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Vitamin B1, 63 times more Vitamin B2, 5 times more Vitamin B3, 3.1 times more Vitamin B5, 1.9 times more Vitamin B6, 2.6 times more Vitamin B9 and 478 times more Vitamin E than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cantaloupe Melons vs Roasted Almonds:

• Raw Cantaloupe Melons have 5.3 times more Sodium and 37.4 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 29.8 times more Calcium, 26.8 times more Copper, 17.8 times more Iron, 23.3 times more Magnesium, 54.4 times more Manganese, 31.4 times more Phosphorus, 2.7 times more Potassium, 5 times more Selenium and 18.4 times more Zinc than Raw Cantaloupe Melons.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cantaloupe Melons have 4.6 times more Omega 3, 1.6 times more Sugars and 187 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 17.6 times more Energy, 276.5 times more Fat, 80.2 times more Saturated Fat, 369.9 times more Omega 6, 2.6 times more Carbohydrate, 12.1 times more Fiber and 25 times more Protein than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.