Comparing Nutrients in 5 ounces Kiwano VS Nance, canned, syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Kiwano	15%	23%	62%
Nance, canned, syrup, drained	2%	11%	87%

Macro Nutrients

	Kiwano	Nance, canned, syrup, drained	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	4.64% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	8.24% 10.7g	25% 32.3g	130g per day for Men 19-50 years
Sugars	NA	30.6% 22g	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	16% 11.6g	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	% 10.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	NA	26% 9.92g	38g per day for Men 19-50 years
Protein	4.5% 2.52g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Kiwano	Nance, canned, syrup, drained	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	1.64% 0.021mg	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	1.06% 4.25μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.35% 7.5mg	17% 15.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kiwano	Nance, canned, syrup, drained	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	3.15% 0.028mg	8.35% 0.075mg	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	20% 1.6mg	6.56% 0.52mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.055mg	10.6% 0.24mg	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	7.5% 52.4mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	5.13% 174mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.4% 126g	2.87% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Kiwano VS Nance, canned, syrup, drained per 5 oz

Compare the macro and micronutrient content in 5 oz of Kiwano versus 5 oz of Nance, canned, syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Kiwano vs Nance, canned, syrup, drained:

• 5 ounces of Kiwano have 1.7 times more Vitamin B1, 1.9 times more Vitamin B3 and 4.2 times more Vitamin B6 than Nance, canned, syrup, drained.
• While 5 oz of Nance, canned, syrup, drained contain 2 times more Vitamin C than Horned melon.
• 5 ounces of Nance, canned, syrup, drained have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B6
• Both Horned melon as well as Nance, canned, syrup, drained have insufficient amounts of Vitamin B2 in five ounces.

Comparing minerals per 5 ounces for Kiwano vs Nance, canned, syrup, drained:

• 5 ounces of Kiwano have 3.1 times more Iron, 2.5 times more Magnesium, 5.3 times more Phosphorus and 8 times more Zinc than Nance, canned, syrup, drained.
• While 5 oz of Nance, canned, syrup, drained contain 3.2 times more Calcium, 2.7 times more Copper, 4.4 times more Manganese and 1.6 times more Potassium than Horned melon.
• Both Kiwano and Nance, canned, syrup, drained contain similar levels of Water per five ounces.
• 5 ounces of Kiwano lack sufficient amounts of Calcium and Manganese
• 5 ounces of Nance, canned, syrup, drained lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Kiwano have 3.2 times more Protein than Nance, canned, syrup, drained.
• While 5 oz of Nance, canned, syrup, drained contain 2.2 times more Energy and 3 times more Carbohydrate than Horned melon.
• 5 ounces of Kiwano provide inadequate amounts of Energy
• 5 ounces of Nance, canned, syrup, drained provide inadequate amounts of Protein