Comparing Nutrients in 300 calories Casaba Melons VS Frozen Melon Balls

Weight per 300 calories

• Casaba Melons: 1071g
• Frozen Melon Balls: 909g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Casaba Melons	14%	3%	83%
Frozen Melon Balls	9%	6%	85%

Macro Nutrients

	Casaba Melons	Frozen Melon Balls	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.2% 70.5g	55.5% 72g	130g per day for Men 19-50 years
Sugars	84% 61g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25.4% 9.64g	16.7% 6.36g	38g per day for Men 19-50 years
Protein	21.2% 12g	13.6% 7.64g	56g per day for Men 19-50 years

Vitamins

	Casaba Melons	Frozen Melon Balls	Recommended Dietary Allowance
Vitamin A	0% 0μg	90% 809μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	29.6% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.75mg	74% 0.96mg	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	21.4% 85.7μg	59% 236μg	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	260% 234mg	62.6% 56.4mg	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	3.57% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Casaba Melons	Frozen Melon Balls	Recommended Dietary Allowance
Calcium	11.8% 118mg	9.1% 91mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	60.6% 0.55mg	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	45.5% 3.64mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	30.3% 127mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	16% 0.36mg	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	7.65% 53.6mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	75% 2545mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	NA	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	18.8% 282mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	26.6% 984g	22% 821g	3700g per day for Men 19-50 years

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

• Raw Casaba Melons have 1.7 times more Vitamin B2, 1.8 times more Vitamin B6 and 4.1 times more Vitamin C than Frozen Melon Balls.
• While Frozen Melon Balls contain more Vitamin A, 9.4 times more Vitamin B1, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.8 times more Vitamin B9 than Raw Casaba Melons.
• Both Raw Casaba Melons as well as Frozen Melon Balls have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Casaba Melons vs Frozen Melon Balls:

• Raw Casaba Melons have 1.3 times more Calcium and 1.4 times more Iron than Frozen Melon Balls.
• While Frozen Melon Balls contain 2 times more Phosphorus, 1.3 times more Potassium, 2.9 times more Sodium and 2.1 times more Zinc than Raw Casaba Melons.
• Both Raw Casaba Melons and Frozen Melon Balls have similar amounts of Copper, Magnesium, Manganese and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Casaba Melons have 1.5 times more Fiber and 1.6 times more Protein than Frozen Melon Balls.
• While Frozen Melon Balls contain 2.2 times more Omega 3 than Raw Casaba Melons.
• Both Raw Casaba Melons and Frozen Melon Balls have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Casaba Melons as well as Frozen Melon Balls have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.