Comparing Nutrients in 500 calories Honeydew Melons VS Roasted Almonds

Weight per 500 calories

• Honeydew Melons: 1389g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 16.6 times more energy per unit of mass than Raw Honeydew Melons, which is very high in comparison to other foods. Honeydew Melons having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Honeydew Melons	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	28.6% 0.46g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	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	97% 126g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	156% 113g	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	56.7% 41g	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	% 37.2g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 3.97g	g per day for Men 19-50 years
Fiber	29.2% 11g	24% 9.1g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	4.63% 41.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.3% 5.8mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	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	66% 264μg	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	278% 250mg	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	1.85% 0.28mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.6% 40.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	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	29.5% 2.36mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	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	22% 153mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	93% 3167mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	33.7% 1248g	0.054% 2g	3700g per day for Men 19-50 years

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

• Raw Honeydew Melons have 8.2 times more Vitamin B1, 1.9 times more Vitamin B3, 8 times more Vitamin B5, 10.7 times more Vitamin B6, 5.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6 times more Vitamin B2 and 71.9 times more Vitamin E than Raw Honeydew Melons.
• Both Raw Honeydew Melons as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Honeydew Melons vs Roasted Almonds:

• Raw Honeydew Melons have 5.3 times more Potassium, 5.8 times more Selenium, 99.7 times more Sodium and 619.1 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.7 times more Calcium, 2.8 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 5 times more Manganese, 2.6 times more Phosphorus and 2.2 times more Zinc than Raw Honeydew Melons.

Comparison of macro-nutrients per 500 calories:

• Raw Honeydew Melons have 54.8 times more Omega 3, 7.2 times more Carbohydrate, 27.8 times more Sugars, 4916.9 times more Fructose and 1.2 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 22.6 times more Fat, 6.5 times more Saturated Fat, 30 times more Omega 6 and 2.3 times more Protein than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Honeydew Melons as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.