Comparing Nutrients in 1 pound Honeydew Melons VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Honeydew Melons	Roasted Cashews	Recommended Dietary Allowance
Energy	5.63% 163kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	217% 210g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	204% 34.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.7% 41.2g	114% 148g	130g per day for Men 19-50 years
Sugars	51% 37g	31.3% 22.7g	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	18.5% 13.4g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 11.2g	NA	g per day for Men 19-50 years
Fiber	9.55% 3.63g	36% 13.6g	38g per day for Men 19-50 years
Protein	4.37% 2.45g	124% 69.4g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.2% 0.054mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	111% 5.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	89.3% 1.16mg	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	21.5% 86μg	78.2% 313μg	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	91% 81.6mg	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	0.6% 0.091mg	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Roasted Cashews	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	1119% 10mg	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	9.64% 0.77mg	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	281% 1179mg	420mg per day for Men 19-50 years
Manganese	5.32% 0.12mg	163% 3.75mg	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	7.13% 50mg	318% 2223mg	700mg per day for Men 19-50 years
Potassium	30.4% 1034mg	75.4% 2563mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	231% 25.4mg	11mg per day for Men 19-50 years
Water	11% 407g	0.21% 7.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Honeydew Melons VS Roasted Cashews per 1 lb

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

Lets compare vitamin content per 1 pound of Honeydew Melons vs Roasted Cashews:

• 1 pound of Honeydew Melons has more Vitamin C than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 5.3 times more Vitamin B1, 16.7 times more Vitamin B2, 3.3 times more Vitamin B3, 7.9 times more Vitamin B5, 2.9 times more Vitamin B6, 3.6 times more Vitamin B9, 46 times more Vitamin E and 12 times more Vitamin K than Raw Honeydew Melons.
• 1 pound of Honeydew Melons have insufficient amounts of Vitamin B2 and Vitamin E
• 1 pound of Roasted Cashews have insufficient amounts of Vitamin C
• Both Raw Honeydew Melons as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Honeydew Melons vs Roasted Cashews:

• 1 pound of Honeydew Melons has 52.8 times more Water than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 7.5 times more Calcium, 92.5 times more Copper, 35.3 times more Iron, 26 times more Magnesium, 30.6 times more Manganese, 44.5 times more Phosphorus, 2.5 times more Potassium, 16.7 times more Selenium and 62.2 times more Zinc than Raw Honeydew Melons.
• 1 pound of Honeydew Melons lack sufficient amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Honeydew Melons has 1.6 times more Sugars than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 15.9 times more Energy, 331.1 times more Fat, 241 times more Saturated Fat, 4.9 times more Omega 3, 294.6 times more Omega 6, 3.6 times more Carbohydrate, 3.8 times more Fiber and 28.4 times more Protein than Raw Honeydew Melons.
• 1 pound of Honeydew Melons provide inadequate amounts of Energy, Omega 6 and Protein