Comparing Nutrients in 500 calories Frozen Melon Balls VS Roasted Almonds

Weight per 500 calories

• Frozen Melon Balls: 1515g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 18.1 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 500 calories - Frozen Melon Balls or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Frozen Melon Balls	9%	6%	85%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Frozen Melon Balls	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	NA	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	28% 10.6g	24% 9.1g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Melon Balls	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	150% 1348μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	210% 2.5mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.6% 9.7mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	8.75% 0.11mg	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	98% 394μg	11.5% 46μg	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	104% 94mg	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	133% 20mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	15% 152mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	102% 0.92mg	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	55% 4.4mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	50.5% 212mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	81% 1.87mg	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	26% 182mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	125% 4242mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	NA	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	31.3% 470mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.58mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	37% 1368g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Melon Balls vs Roasted Almonds:

• Frozen Melon Balls have more Vitamin A, 39.1 times more Vitamin B1, 3.2 times more Vitamin B3, 9.2 times more Vitamin B5, 14.1 times more Vitamin B6, 8.6 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3 times more Vitamin B2 than Frozen Melon Balls.
• Both Frozen Melon Balls as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Melon Balls vs Roasted Almonds:

• Frozen Melon Balls have 1.4 times more Iron, 7.1 times more Potassium, 187.3 times more Sodium and 678.7 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Calcium, 3.1 times more Manganese and 2.2 times more Phosphorus than Frozen Melon Balls.
• Both Frozen Melon Balls and Dry Roasted Almonds have similar amounts of Copper, Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Melon Balls have 101.5 times more Omega 3 and 6.8 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 11.6 times more Fat, 3.5 times more Saturated Fat, 17 times more Omega 6 and 1.4 times more Protein than Frozen Melon Balls.
• Both Frozen Melon Balls and Dry Roasted Almonds have similar amounts of Energy and Fiber per 500 kcal.
• Both Frozen Melon Balls as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.