Comparing Nutrients in 5 ounces Frozen Melon Balls VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Frozen Melon Balls	9%	6%	85%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Frozen Melon Balls	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.66% 11.3g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	NA	2.87% 2.1g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	11% 4.25g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Frozen Melon Balls	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	14% 126μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	19% 0.25mg	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	9.2% 37μg	33.3% 133μg	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	9.76% 8.8mg	108% 97mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Melon Balls	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	9.45% 0.085mg	5.67% 0.051mg	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	5.14% 0.41mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	2.47% 0.057mg	15.8% 0.36mg	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	2.43% 17mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	NA	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	2.93% 44mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Melon Balls VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Melon Balls versus 5 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Melon Balls vs Frozen Broccoli Spears:

• 5 ounces of Frozen Melon Balls have 1.6 times more Vitamin A, 2.3 times more Vitamin B1 and 1.4 times more Vitamin B3 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 5.2 times more Vitamin B2, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 3.6 times more Vitamin B9 and 11 times more Vitamin C than Frozen Melon Balls.
• 5 ounces of Frozen Melon Balls have insufficient amounts of Vitamin B2
• Both Frozen Melon Balls as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Melon Balls vs Frozen Broccoli Spears:

• 5 ounces of Frozen Melon Balls have 1.7 times more Copper and 1.8 times more Sodium than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 4.1 times more Calcium, 2.5 times more Iron, 6.4 times more Manganese, 4.9 times more Phosphorus and 2 times more Zinc than Frozen Melon Balls.
• Both Frozen Melon Balls and Frozen Broccoli Spears contain similar levels of Magnesium, Potassium and Water per five ounces.
• 5 ounces of Frozen Melon Balls lack sufficient amounts of Calcium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Melon Balls have 1.5 times more Carbohydrate than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 2.2 times more Omega 3, 4.3 times more Fiber and 3.6 times more Protein than Frozen Melon Balls.
• 5 ounces of Frozen Melon Balls provide inadequate amounts of Fiber and Protein
• Both Frozen Melon Balls as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in five ounces.