Comparing Nutrients in 7 ounces Kiwano VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Kiwano	15%	23%	62%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Kiwano	Blanched Almonds	Recommended Dietary Allowance
Energy	3% 87.3kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	NA	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.2g	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% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	NA	51.7% 19.6g	38g per day for Men 19-50 years
Protein	6.3% 3.53g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Kiwano	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	17.6% 0.23mg	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	1.5% 5.95μg	24.3% 97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.7% 10.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kiwano	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	226% 2.04mg	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	28% 2.24mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	3.36% 0.077mg	158% 3.64mg	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	10.5% 73.4mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	4.77% 177g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Kiwano vs Blanched Almonds:

• Horned melon has more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 7.6 times more Vitamin B1, 47.4 times more Vitamin B2, 6.2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 16.3 times more Vitamin B9 than Horned melon.
• Both Horned melon as well as Blanched Almonds have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 ounces for Kiwano vs Blanched Almonds:

• Horned melon has 19.7 times more Water than Blanched Almonds.
• While Blanched Almonds contain 18.2 times more Calcium, 51.4 times more Copper, 2.9 times more Iron, 6.7 times more Magnesium, 47.1 times more Manganese, 13 times more Phosphorus, 5.4 times more Potassium, 9.5 times more Sodium and 6.2 times more Zinc than Horned melon.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds contain 13.4 times more Energy, 41.7 times more Fat, 2.5 times more Carbohydrate and 12 times more Protein than Horned melon.
• Both Horned melon as well as Blanched Almonds have insufficient amounts of Glucose and Sucrose in 7 oz.