Comparing Nutrients in 1 kilogram Honeydew Melons VS Mulberries

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Mulberries	12%	7%	81%

Macro Nutrients

	Honeydew Melons	Mulberries	Recommended Dietary Allowance
Energy	12.4% 360kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	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	70% 91g	75.4% 98g	130g per day for Men 19-50 years
Sugars	112% 81g	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	41% 29.6g	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	% 27g	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	21% 8g	44.7% 17g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Mulberries	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	38.8% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	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	47.5% 190μg	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	200% 180mg	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	1.33% 0.2mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Mulberries	Recommended Dietary Allowance
Calcium	6% 60mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	21.3% 1.7mg	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	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	15.7% 110mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	67% 2280mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24.3% 898g	23.7% 877g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Honeydew Melons vs Mulberries:

• Raw Honeydew Melons have 1.3 times more Vitamin B1, 1.8 times more Vitamin B6 and 3.2 times more Vitamin B9 than Raw Mulberries.
• While Raw Mulberries contain 8.4 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin C, 43.5 times more Vitamin E and 2.7 times more Vitamin K than Raw Honeydew Melons.
• Both Raw Honeydew Melons as well as Raw Mulberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Honeydew Melons vs Mulberries:

• Raw Honeydew Melons have 1.8 times more Sodium than Raw Mulberries.
• While Raw Mulberries contain 6.5 times more Calcium, 2.5 times more Copper, 10.9 times more Iron, 1.8 times more Magnesium, 3.5 times more Phosphorus and 1.3 times more Zinc than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Raw Mulberries have similar amounts of Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Honeydew Melons have 33 times more Omega 3 than Raw Mulberries.
• While Raw Mulberries contain 7.9 times more Omega 6, 2.1 times more Fiber and 2.7 times more Protein than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Raw Mulberries have similar amounts of Energy, Carbohydrate and Sugars per 1 kg.
• Both Raw Honeydew Melons as well as Raw Mulberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.