Comparing Nutrients in 7 ounces Honeydew Melons VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Honeydew Melons	Brazilnuts	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	100% 32g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	18% 23.3g	130g per day for Men 19-50 years
Sugars	22.2% 16g	6.38% 4.62g	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	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	% 5.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.92g	% 4.62g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	39% 15g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Brazilnuts	Recommended Dietary Allowance
Calcium	1.2% 12mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	2.33% 0.054mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Honeydew Melons VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Honeydew Melons versus 7 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Honeydew Melons vs Brazilnuts:

• 7 ounces of Honeydew Melons have 1.4 times more Vitamin B3, 25.7 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 16.2 times more Vitamin B1, 2.9 times more Vitamin B2 and 282.5 times more Vitamin E than Raw Honeydew Melons.
• Both Honeydew Melons and Brazilnuts provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Honeydew Melons have insufficient amounts of Vitamin B2 and Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Raw Honeydew Melons as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Honeydew Melons vs Brazilnuts:

• 7 ounces of Honeydew Melons have 26.3 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 26.7 times more Calcium, 72.6 times more Copper, 14.3 times more Iron, 37.6 times more Magnesium, 45.3 times more Manganese, 65.9 times more Phosphorus, 2.9 times more Potassium, 2738.6 times more Selenium and 45.1 times more Zinc than Raw Honeydew Melons.
• 7 ounces of Honeydew Melons lack sufficient amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Honeydew Melons have 3.5 times more Sugars and more Fructose than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 18.3 times more Energy, 479.3 times more Fat, 424.6 times more Saturated Fat, 937 times more Omega 6, 1.3 times more Carbohydrate, 9.4 times more Fiber and 26.5 times more Protein than Raw Honeydew Melons.
• Both Honeydew Melons and Brazilnuts offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Honeydew Melons provide inadequate amounts of Energy, Omega 6 and Protein

Frequently Asked Questions about Honeydew Melons VS Brazilnuts

What are the health benefits of Honeydew Melons compared to Brazilnuts?

Honeydew melons are a great source of vitamin C, vitamin K, and potassium, which can help support immune function, blood clotting, and heart health. They are also low in calories and high in water content, making them a hydrating and refreshing snack. Brazil nuts, on the other hand, are rich in selenium, a powerful antioxidant that supports thyroid function and may help reduce inflammation. They are also a good source of healthy fats, protein, and fiber, making them a nutritious addition to a vegan diet. Overall, both honeydew melons and Brazil nuts offer unique health benefits, so including a variety of fruits and nuts in your diet can help ensure you are getting a wide range of nutrients.

Can I lose weight easier by eating more Honeydew Melons or Brazilnuts?

Both Honeydew melons and Brazil nuts can be part of a healthy weight loss diet, but they have different nutritional profiles. Honeydew melons are low in calories and high in water content, making them a great option for weight loss due to their high fiber content which can help you feel full and satisfied. Brazil nuts, on the other hand, are calorie-dense and high in healthy fats, making them a good source of energy and nutrients, but should be consumed in moderation. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of nutrient-dense foods like fruits, vegetables, whole grains, and legumes is key.

Should I eat more Honeydew Melons or more Brazilnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Brazil nuts are a good source of protein, but they are also high in fat. Honeydew melons, on the other hand, are low in protein but are a good source of vitamins and minerals. To support muscle growth, it is recommended to include a variety of protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet. Additionally, incorporating a mix of fruits and vegetables like honeydew melons can provide essential nutrients for overall health and performance.

What is the environmental impact of producing Honeydew Melons compared to Brazilnuts?

Honeydew melons have a higher environmental impact compared to Brazil nuts due to the water and land resources required for melon cultivation. Melons typically need more water and agricultural land to grow, leading to higher carbon emissions and potential deforestation. Brazil nuts, on the other hand, grow naturally in the rainforest without the need for extensive cultivation, making them a more sustainable choice.