Comparing Nutrients in 300 calories Honeydew Melons VS Frozen Melon Balls

Weight per 300 calories

• Honeydew Melons: 833g
• Frozen Melon Balls: 909g

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

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

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Frozen Melon Balls	9%	6%	85%

Macro Nutrients

	Honeydew Melons	Frozen Melon Balls	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	17% 0.28g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	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	58.3% 75.8g	55.5% 72g	130g per day for Men 19-50 years
Sugars	93% 67.7g	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	34% 24.7g	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	% 22.3g	NA	g per day for Men 19-50 years
Sucrose	% 20.7g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	16.7% 6.36g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	13.6% 7.64g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Frozen Melon Balls	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	90% 809μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.4% 0.32mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	29.6% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.4% 0.73mg	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	39.6% 158μg	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	167% 150mg	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	1.1% 0.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Frozen Melon Balls	Recommended Dietary Allowance
Calcium	5% 50mg	9.1% 91mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	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	17.7% 1.4mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	30.3% 127mg	420mg per day for Men 19-50 years
Manganese	9.8% 0.23mg	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	13% 92mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	56% 1900mg	75% 2545mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.83μg	NA	55μg per day for Men 19-50 years
Sodium	10% 150mg	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	20.2% 749g	22% 821g	3700g per day for Men 19-50 years

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

• Raw Honeydew Melons have 2.7 times more Vitamin C than Frozen Melon Balls.
• While Frozen Melon Balls contain 32.4 times more Vitamin A, 4.8 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Frozen Melon Balls have similar amounts of Vitamin B5 per 300 kcal.
• Both Raw Honeydew 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 Honeydew Melons vs Frozen Melon Balls:

• Frozen Melon Balls contain 1.8 times more Calcium, 2.7 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 1.3 times more Potassium, 1.9 times more Sodium and 2.1 times more Zinc than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Frozen Melon Balls have similar amounts of Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Melon Balls contain 1.9 times more Omega 3 and 1.7 times more Protein than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Frozen Melon Balls have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Raw Honeydew Melons as well as Frozen Melon Balls have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.