Comparing Nutrients in 5 ounces Frozen Melon Balls VS Mulberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Melon Balls	9%	6%	85%
Mulberries	12%	7%	81%

Macro Nutrients

	Frozen Melon Balls	Mulberries	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	1.7% 0.29g	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	10.7% 14g	130g per day for Men 19-50 years
Sugars	NA	16% 11.5g	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	6.34% 2.4g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	3.64% 2.04g	56g per day for Men 19-50 years

Vitamins

	Frozen Melon Balls	Mulberries	Recommended Dietary Allowance
Vitamin A	14% 126μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	5.45% 0.071mg	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	2.13% 8.5μg	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	57.3% 51.6mg	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	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Melon Balls	Mulberries	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	9.45% 0.085mg	9.45% 0.085mg	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	32.8% 2.62mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	2.47% 0.057mg	NA	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	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.93% 44mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.36% 124g	3700g per day for Men 19-50 years

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

• Frozen Melon Balls have 89 times more Vitamin A, 5.7 times more Vitamin B1, 2.1 times more Vitamin B6 and 4.3 times more Vitamin B9 than Raw Mulberries.
• While Raw Mulberries contain 4.6 times more Vitamin B2 and 5.9 times more Vitamin C than Frozen Melon Balls.
• Both Frozen Melon Balls and Raw Mulberries have similar amounts of Vitamin B3 per 5 oz.
• Both Frozen Melon Balls as well as Raw Mulberries have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Melon Balls vs Mulberries:

• Frozen Melon Balls have 1.4 times more Potassium, 3.1 times more Sodium and 1.4 times more Zinc than Raw Mulberries.
• While Raw Mulberries contain 3.9 times more Calcium, 6.4 times more Iron, 1.3 times more Magnesium and 3.2 times more Phosphorus than Frozen Melon Balls.
• Both Frozen Melon Balls and Raw Mulberries have similar amounts of Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Melon Balls have 56 times more Omega 3 than Raw Mulberries.
• While Raw Mulberries contain 1.3 times more Energy, 4.9 times more Omega 6, 2.4 times more Fiber and 1.7 times more Protein than Frozen Melon Balls.
• Both Frozen Melon Balls and Raw Mulberries have similar amounts of Carbohydrate per 5 oz.
• Both Frozen Melon Balls as well as Raw Mulberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.