Comparing Nutrients in 300 calories Almonds VS Honeydew Melons

Weight per 300 calories

• Almonds: 51.8g
• Honeydew Melons: 833g

Almonds have 16.1 times more energy per 100g than Honeydew Melons. It has very high energy density when compared to other foods. Raw Honeydew Melons having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Almonds	Honeydew Melons	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	17% 0.28g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	1.27% 0.22g	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	58.3% 75.8g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	93% 67.7g	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	34% 24.7g	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	% 22.3g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 20.7g	g per day for Men 19-50 years
Fiber	17% 6.48g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	19.6% 11g	8.04% 4.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.78% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	26.4% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	56.4% 0.73mg	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	39.6% 158μg	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	167% 150mg	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	1.1% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Honeydew Melons	Recommended Dietary Allowance
Calcium	14% 139mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	22.2% 0.2mg	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	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	9.8% 0.23mg	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	13% 92mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	56% 1900mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	10% 150mg	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	20.2% 749g	3700g per day for Men 19-50 years

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

• Almonds have 5.9 times more Vitamin B2 and 79.7 times more Vitamin E than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 3 times more Vitamin B1, 1.9 times more Vitamin B3, 5.3 times more Vitamin B5, 10.3 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Honeydew Melons have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Honeydew Melons:

• Almonds have 2.8 times more Calcium, 2.7 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium, 5 times more Manganese, 2.7 times more Phosphorus and 2.2 times more Zinc than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 5 times more Potassium, 2.7 times more Selenium, 289.5 times more Sodium and 327.6 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 22.2 times more Fat, 6.2 times more Saturated Fat, 29.5 times more Omega 6 and 2.4 times more Protein than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 176.9 times more Omega 3, 6.8 times more Carbohydrate, 30 times more Sugars and 432.8 times more Fructose than Almonds.
• Both Almonds and Raw Honeydew Melons have similar amounts of Energy and Fiber per 300 kcal.
• Both Almonds as well as Raw Honeydew Melons have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.