Comparing Nutrients in 1 pound 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	5.3% 154kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	73.3% 95g	130g per day for Men 19-50 years
Sugars	49% 35.7g	30.4% 22g	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	11.7% 8.5g	0.063% 0.045g	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	% 7g	% 0.045g	g per day for Men 19-50 years
Sucrose	% 19.7g	% 21.5g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	130% 49.4g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	85% 767μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	47.5% 0.62mg	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	24% 95μg	62.4% 249μg	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	185% 166mg	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	1.5% 0.23mg	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Roasted Almonds	Recommended Dietary Allowance
Calcium	4.1% 41mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	554% 5mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	12% 0.95mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	440% 10mg	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	9.7% 68mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	136% 15mg	11mg per day for Men 19-50 years
Water	11% 409g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cantaloupe Melons VS Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cantaloupe Melons versus 1 lb of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Cantaloupe Melons has more Vitamin A, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 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.
• 1 pound of Cantaloupe Melons have insufficient amounts of Vitamin B2 and Vitamin E
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Cantaloupe Melons as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cantaloupe Melons has 37.4 times more Water than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 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.
• 1 pound of Cantaloupe Melons lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cantaloupe Melons has 4.6 times more Omega 3, 1.6 times more Sugars and 187 times more Fructose than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 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.
• 1 pound of Cantaloupe Melons provide inadequate amounts of Energy, Omega 6 and Protein
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3