Comparing Nutrients in 1 pound Blanched Almonds VS Cantaloupe Melons

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Blanched Almonds	Cantaloupe Melons	Recommended Dietary Allowance
Energy	92% 2676kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	28.5% 37g	130g per day for Men 19-50 years
Sugars	29% 21g	49% 35.7g	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	0% 0g	11.7% 8.5g	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	% 0.14g	% 7g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 19.7g	g per day for Men 19-50 years
Fiber	118% 45g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	173% 97g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	0% 0μg	85% 767μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	25% 0.33mg	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	55.6% 222μg	24% 95μg	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	185% 166mg	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	718% 108mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	107% 1070mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	186% 15mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	8.1% 0.19mg	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	312% 2182mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	11% 409g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 4.7 times more Vitamin B1, 37.4 times more Vitamin B2, 4.8 times more Vitamin B3, 3 times more Vitamin B5, 1.6 times more Vitamin B6, 2.3 times more Vitamin B9 and 475 times more Vitamin E than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Blanched Almonds have 26.2 times more Calcium, 25 times more Copper, 15.6 times more Iron, 22.3 times more Magnesium, 44.8 times more Manganese, 32.1 times more Phosphorus, 2.5 times more Potassium, 8 times more Selenium and 16.5 times more Zinc than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 20 times more Water than Blanched Almonds.
• Both Blanched Almonds and Raw Cantaloupe Melons have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 17.4 times more Energy, 276.4 times more Fat, 77.5 times more Saturated Fat, 353.3 times more Omega 6, 2.3 times more Carbohydrate, 11 times more Fiber and 25.5 times more Protein than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 11.5 times more Omega 3, 1.7 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Raw Cantaloupe Melons have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.