Comparing Nutrients in 300 calories Frozen Melon Balls VS Almonds

Weight per 300 calories

• Frozen Melon Balls: 909g
• Almonds: 51.8g

Almonds have 17.5 times more energy per unit of mass than Frozen Melon Balls, which is very high in comparison to other foods. Frozen Melon Balls having low energy density.

Which food has more nutrients per 300 calories - Frozen Melon Balls or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Frozen Melon Balls	9%	6%	85%
Almonds	14%	72%	14%

Macro Nutrients

	Frozen Melon Balls	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72g	8.6% 11g	130g per day for Men 19-50 years
Sugars	NA	3.1% 2.25g	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	NA	0.079% 0.057g	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	NA	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	16.7% 6.36g	17% 6.48g	38g per day for Men 19-50 years
Protein	13.6% 7.64g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Melon Balls	Almonds	Recommended Dietary Allowance
Vitamin A	90% 809μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.5mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59% 236μg	5.7% 22.8μg	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	62.6% 56.4mg	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	NA	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Melon Balls	Almonds	Recommended Dietary Allowance
Calcium	9.1% 91mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	60.6% 0.55mg	59.4% 0.53mg	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	33% 2.64mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	30.3% 127mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	16% 0.36mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.6% 109mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	75% 2545mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	NA	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	18.8% 282mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	22% 821g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Melon Balls vs Almonds:

• Frozen Melon Balls have more Vitamin A, 14.2 times more Vitamin B1, 3.1 times more Vitamin B3, 6.1 times more Vitamin B5, 13.6 times more Vitamin B6, 10.4 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 2.9 times more Vitamin B2 than Frozen Melon Balls.
• Both Frozen Melon Balls as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Melon Balls vs Almonds:

• Frozen Melon Balls have 1.4 times more Iron, 6.7 times more Potassium, 543.9 times more Sodium and 359.1 times more Water than Almonds.
• While Almonds contain 1.5 times more Calcium, 3.1 times more Manganese and 2.3 times more Phosphorus than Frozen Melon Balls.
• Both Frozen Melon Balls and Almonds have similar amounts of Copper, Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Melon Balls have 327.5 times more Omega 3 and 6.5 times more Carbohydrate than Almonds.
• While Almonds contain 11.4 times more Fat, 3.4 times more Saturated Fat, 16.7 times more Omega 6 and 1.4 times more Protein than Frozen Melon Balls.
• Both Frozen Melon Balls and Almonds have similar amounts of Energy and Fiber per 300 kcal.
• Both Frozen Melon Balls as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.