Comparing Nutrients in 7 ounces Honeydew Melons VS Frozen Melon Balls

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Frozen Melon Balls	9%	6%	85%

Macro Nutrients

	Honeydew Melons	Frozen Melon Balls	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	12% 15.8g	130g per day for Men 19-50 years
Sugars	22.2% 16g	NA	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	8.1% 5.87g	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	% 5.3g	NA	g per day for Men 19-50 years
Sucrose	% 4.92g	NA	g per day for Men 19-50 years
Fiber	4.18% 1.6g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Frozen Melon Balls	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	19.6% 177μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	16% 0.21mg	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	9.43% 37.7μg	13% 51.6μg	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	39.7% 35.7mg	13.7% 12.3mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Frozen Melon Balls	Recommended Dietary Allowance
Calcium	1.2% 12mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	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	4.2% 0.34mg	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	2.33% 0.054mg	3.45% 0.079mg	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	3.1% 22mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	4.1% 61.5mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Honeydew Melons vs Frozen Melon Balls:

• Raw Honeydew Melons have 2.9 times more Vitamin C than Frozen Melon Balls.
• While Frozen Melon Balls contain 29.7 times more Vitamin A, 4.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Frozen Melon Balls have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Raw Honeydew Melons as well as Frozen Melon Balls have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Honeydew Melons vs Frozen Melon Balls:

• Frozen Melon Balls contain 1.7 times more Calcium, 2.5 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.7 times more Sodium and 1.9 times more Zinc than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Frozen Melon Balls have similar amounts of Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Melon Balls contain 1.7 times more Omega 3 and 1.6 times more Protein than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Frozen Melon Balls have similar amounts of Energy, Carbohydrate and Fiber per 7 oz.
• Both Raw Honeydew Melons as well as Frozen Melon Balls have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.