Comparing Nutrients in 1 kilogram Almonds VS Honeydew Melons

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Almonds	Honeydew Melons	Recommended Dietary Allowance
Energy	200% 5790kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	70% 91g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	1.5% 1.1g	41% 29.6g	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	% 1.7g	% 27g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 25g	g per day for Men 19-50 years
Fiber	329% 125g	21% 8g	38g per day for Men 19-50 years
Protein	378% 212g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	47.5% 190μg	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	0% 0mg	200% 180mg	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	1709% 256mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Honeydew Melons	Recommended Dietary Allowance
Calcium	269% 2690mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	26.7% 0.24mg	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	464% 37mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	11.7% 0.27mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	67% 2280mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	1.2% 44g	24.3% 898g	3700g per day for Men 19-50 years

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

• Almonds have 5.4 times more Vitamin B1, 94.8 times more Vitamin B2, 8.7 times more Vitamin B3, 3 times more Vitamin B5, 1.6 times more Vitamin B6, 2.3 times more Vitamin B9 and 1281.5 times more Vitamin E than Raw Honeydew Melons.
• While Raw Honeydew Melons contain more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Honeydew Melons have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Honeydew Melons:

• Almonds have 44.8 times more Calcium, 43 times more Copper, 21.8 times more Iron, 27 times more Magnesium, 80.7 times more Manganese, 43.7 times more Phosphorus, 3.2 times more Potassium, 5.9 times more Selenium and 34.7 times more Zinc than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 18 times more Sodium and 20.4 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 16.1 times more Energy, 356.6 times more Fat, 100.1 times more Saturated Fat, 474 times more Omega 6, 2.4 times more Carbohydrate, 15.6 times more Fiber and 39.2 times more Protein than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 11 times more Omega 3, 1.9 times more Sugars and 26.9 times more Fructose than Almonds.
• Both Almonds as well as Raw Honeydew Melons have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.