Comparing Nutrients in 7 ounces Kiwano VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Kiwano	15%	23%	62%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Kiwano	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3% 87.3kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	NA	26% 8.35g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	158% 27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	NA	55% 21g	38g per day for Men 19-50 years
Protein	6.3% 3.53g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Kiwano	Oil Roasted 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	18% 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	13.4% 53.6μg	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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	3.36% 0.077mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.77% 177g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Kiwano VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Kiwano versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Kiwano have more Vitamin C than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 3.7 times more Vitamin B1, 52.1 times more Vitamin B2, 6.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 9 times more Vitamin B9 than Horned melon.
• 7 ounces of Kiwano have insufficient amounts of Vitamin B2 and Vitamin B9
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Horned melon as well as Oil Roasted Almonds have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Kiwano vs Oil Roasted Almonds:

• 7 ounces of Kiwano have 31.8 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 22.4 times more Calcium, 47.8 times more Copper, 3.3 times more Iron, 6.9 times more Magnesium, 63.1 times more Manganese, 12.6 times more Phosphorus, 5.7 times more Potassium and 6.4 times more Zinc than Horned melon.
• 7 ounces of Kiwano lack sufficient amounts of Calcium and Manganese

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil Roasted Almonds contain 13.8 times more Energy, 43.8 times more Fat, 2.3 times more Carbohydrate and 11.9 times more Protein than Horned melon.
• 7 ounces of Kiwano provide inadequate amounts of Energy