Comparing Nutrients in 300 calories Almonds VS Casaba Melons

Weight per 300 calories

• Almonds: 51.8g
• Casaba Melons: 1071g

Almonds have 20.7 times more energy per 100g than Casaba Melons. It has very high energy density when compared to other foods. Raw Casaba Melons having very low energy density.

Which food has more nutrients per 300 calories - Almonds or Casaba Melons?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Casaba Melons	14%	3%	83%

Macro Nutrients

	Almonds	Casaba Melons	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	54.2% 70.5g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	84% 61g	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	0.079% 0.057g	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	25.4% 9.64g	38g per day for Men 19-50 years
Protein	19.6% 11g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	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	8.85% 0.11mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	134% 1.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	21.4% 85.7μg	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	260% 234mg	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	88.5% 13.3mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Casaba Melons	Recommended Dietary Allowance
Calcium	14% 139mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	71.4% 0.64mg	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	24% 1.92mg	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	16.3% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	26.6% 984g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Casaba Melons:

• Almonds have 1.8 times more Vitamin B2 and 24.8 times more Vitamin E than Raw Casaba Melons.
• While Raw Casaba Melons contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 3.7 times more Vitamin B5, 24.6 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Casaba Melons have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Casaba Melons:

• Almonds have 3 times more Manganese, 4.7 times more Phosphorus and 2.2 times more Zinc than Raw Casaba Melons.
• While Raw Casaba Melons contain 1.9 times more Iron, 5.1 times more Potassium, 2 times more Selenium, 186.1 times more Sodium and 430.7 times more Water than Almonds.
• Both Almonds and Raw Casaba Melons have similar amounts of Calcium, Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 24.1 times more Fat, 7.4 times more Saturated Fat and 35.1 times more Omega 6 than Raw Casaba Melons.
• While Raw Casaba Melons contain 151.6 times more Omega 3, 6.3 times more Carbohydrate, 27 times more Sugars and 1.5 times more Fiber than Almonds.
• Both Almonds and Raw Casaba Melons have similar amounts of Energy and Protein per 300 kcal.
• Both Almonds as well as Raw Casaba Melons have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.