Comparing Nutrients in 1 pound Blanched Almonds VS Casaba Melons

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Casaba Melons	14%	3%	83%

Macro Nutrients

	Blanched Almonds	Casaba Melons	Recommended Dietary Allowance
Energy	92% 2676kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	0.45% 0.077g	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	23% 30g	130g per day for Men 19-50 years
Sugars	29% 21g	35.6% 26g	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	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	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	9% 5.03g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Casaba Melons	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	6.58% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	57% 0.74mg	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	9.07% 36.3μg	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	110% 99mg	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	Casaba Melons	Recommended Dietary Allowance
Calcium	107% 1070mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	30.2% 0.27mg	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	186% 15mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	6.9% 0.16mg	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	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	24.3% 826mg	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	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	11.3% 417g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Casaba Melons per 1 lb

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

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

• 1 pound of Blanched Almonds has 12.7 times more Vitamin B1, 22.9 times more Vitamin B2, 15.1 times more Vitamin B3, 3.7 times more Vitamin B5, 6.1 times more Vitamin B9 and 475 times more Vitamin E than Casaba Melons.
• While 1 lb of Raw Casaba Melons contains 1.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Casaba Melons have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin E
• Both Blanched Almonds as well as Raw Casaba Melons have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Blanched Almonds has 21.5 times more Calcium, 17.1 times more Copper, 9.6 times more Iron, 24.4 times more Magnesium, 52.4 times more Manganese, 96.2 times more Phosphorus, 3.6 times more Potassium, 8 times more Selenium and 42.4 times more Zinc than Casaba Melons.
• While 1 lb of Raw Casaba Melons contains 20.4 times more Water than Blanched Almonds.
• 1 pound of Casaba Melons lack sufficient amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 21.1 times more Energy, 525.2 times more Fat, 158.1 times more Saturated Fat, 727.4 times more Omega 6, 2.8 times more Carbohydrate, 11 times more Fiber and 19.3 times more Protein than Casaba Melons.
• Both Blanched Almonds and Casaba Melons offer comparable quantities of Sugars per one pound.
• 1 pound of Casaba Melons provide inadequate amounts of Energy, Omega 6 and Protein
• Both Blanched Almonds as well as Raw Casaba Melons provide inadequate amounts of Omega 3 in one pound.