Comparing Nutrients in 100 grams Kiwano VS Frozen Nance

Macros Ratio

	Protein	Fat	Carbs
Kiwano	15%	23%	62%
Frozen Nance	3%	13%	84%

Macro Nutrients

	Kiwano	Frozen Nance	Recommended Dietary Allowance
Energy	1.5% 44kcal	2.5% 73kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	5.8% 7.56g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.3g	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	6.52% 4.73g	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	% 3.58g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	19.7% 7.5g	38g per day for Men 19-50 years
Protein	3.18% 1.78g	1.18% 0.66g	56g per day for Men 19-50 years

Vitamins

	Kiwano	Frozen Nance	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.15% 0.015mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.53% 0.57mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	1.6% 0.021mg	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	0.75% 3μg	2% 8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.9% 5.3mg	103% 93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.9% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kiwano	Frozen Nance	Recommended Dietary Allowance
Calcium	1.3% 13mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	2.22% 0.02mg	4.56% 0.041mg	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	14% 1.13mg	4.75% 0.38mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	1.7% 0.039mg	10.8% 0.25mg	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	5.3% 37mg	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	NA	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	2.4% 89g	2.18% 80.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Kiwano VS Frozen Nance per 100 g

Compare the macro and micronutrient content in 100 g of Kiwano versus 100 g of Frozen Nance to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Kiwano vs Frozen Nance:

• 100 grams of Kiwano have 1.7 times more Vitamin B1, 1.9 times more Vitamin B3 and 3 times more Vitamin B6 than Frozen Nance.
• While 100 g of Frozen Nance contain 2.7 times more Vitamin B9 and 17.5 times more Vitamin C than Horned melon.
• Both Kiwano and Frozen Nance provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Kiwano have insufficient amounts of Vitamin B9
• 100 grams of Frozen Nance have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B6
• Both Horned melon as well as Frozen Nance have insufficient amounts of Vitamin A and Vitamin B2 in 100 grams.

Comparing minerals per 100 grams for Kiwano vs Frozen Nance:

• 100 grams of Kiwano have 3 times more Iron, 2 times more Magnesium, 3.7 times more Phosphorus and 5.3 times more Zinc than Frozen Nance.
• While 100 g of Frozen Nance contain 3.5 times more Calcium, 2.1 times more Copper, 6.4 times more Manganese and 2 times more Potassium than Horned melon.
• Both Kiwano and Frozen Nance contain similar levels of Water per 100 grams.
• 100 grams of Kiwano lack sufficient amounts of Calcium and Manganese
• 100 grams of Frozen Nance lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Kiwano have 2.7 times more Protein than Frozen Nance.
• While 100 g of Frozen Nance contain 1.7 times more Energy and 2.2 times more Carbohydrate than Horned melon.
• 100 grams of Kiwano provide inadequate amounts of Energy
• 100 grams of Frozen Nance provide inadequate amounts of Protein