Comparing Nutrients in 500 calories Casaba Melons VS Almonds

Weight per 500 calories

• Casaba Melons: 1786g
• Almonds: 86.4g

Almonds have 20.7 times more energy per unit of mass than Raw Casaba Melons, which is very high in comparison to other foods. Casaba Melons having very low energy density.

Which food has more nutrients per 500 calories - Casaba Melons or Almonds?

Macros Ratio

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

Macro Nutrients

	Casaba Melons	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	24.6% 0.39g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	140% 102g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	42.3% 16g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	35.4% 20g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Casaba Melons	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.6% 0.55mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	224% 2.9mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35.7% 143μg	9.5% 38μg	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	433% 389mg	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	5.95% 0.89mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.2% 44.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Casaba Melons	Almonds	Recommended Dietary Allowance
Calcium	19.6% 196mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	99% 0.89mg	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	76% 6.07mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	46.8% 196mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	27% 0.63mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.8% 89.3mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	10.7% 161mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	44.3% 1640g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Casaba Melons vs Almonds:

• Raw Casaba Melons have 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.
• While Almonds contain 1.8 times more Vitamin B2 and 24.8 times more Vitamin E than Raw Casaba Melons.
• Both Raw Casaba Melons as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Casaba Melons vs Almonds:

• Raw Casaba Melons have 1.2 times more Copper, 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.
• While Almonds contain 3 times more Manganese, 4.7 times more Phosphorus and 2.2 times more Zinc than Raw Casaba Melons.
• Both Raw Casaba Melons and Almonds have similar amounts of Calcium and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Casaba Melons have 151.6 times more Omega 3, 6.3 times more Carbohydrate, 27 times more Sugars and 1.5 times more Fiber than Almonds.
• While Almonds contain 24.1 times more Fat, 7.4 times more Saturated Fat and 35.1 times more Omega 6 than Raw Casaba Melons.
• Both Raw Casaba Melons and Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Raw Casaba Melons as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.