Comparing Nutrients in 1 kilogram Mulberries VS Frozen Melon Balls

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw Mulberries have 4.6 times more Vitamin B2 and 5.9 times more Vitamin C than Frozen Melon Balls.
• While Frozen Melon Balls contain 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.
• Both Raw Mulberries and Frozen Melon Balls have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Mulberries as well as Frozen Melon Balls have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Mulberries have 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.
• While Frozen Melon Balls contain 1.4 times more Potassium, 3.1 times more Sodium and 1.4 times more Zinc than Raw Mulberries.
• Both Raw Mulberries and Frozen Melon Balls have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Mulberries have 1.3 times more Energy, 4.9 times more Omega 6, 1.2 times more Carbohydrate, 2.4 times more Fiber and 1.7 times more Protein than Frozen Melon Balls.
• While Frozen Melon Balls contain 56 times more Omega 3 than Raw Mulberries.
• Both Raw Mulberries as well as Frozen Melon Balls have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.