Comparing Nutrients in 7 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	2.26% 65.5kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.8g	15% 19.4g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	3.66% 1.4g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Frozen Melon Balls	Mulberries	Recommended Dietary Allowance
Vitamin A	19.6% 177μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	7.63% 0.099mg	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	13% 51.6μg	2.98% 12μg	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	13.7% 12.3mg	80.3% 72.2mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Melon Balls	Mulberries	Recommended Dietary Allowance
Calcium	2% 20mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	13.2% 0.12mg	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	7.2% 0.58mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	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	3.4% 24mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.1% 61.5mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Frozen Melon Balls as well as Raw Mulberries have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Frozen Melon Balls as well as Raw Mulberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.