Comparing Nutrients in 100 grams Honeydew Melons VS Mulberries

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Mulberries	12%	7%	81%

Macro Nutrients

	Honeydew Melons	Mulberries	Recommended Dietary Allowance
Energy	1.24% 36kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	2.06% 0.033g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7% 9.1g	7.54% 9.8g	130g per day for Men 19-50 years
Sugars	11% 8.1g	11% 8.1g	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	4.1% 2.96g	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	% 2.68g	NA	g per day for Men 19-50 years
Sucrose	% 2.48g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.8g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	0.96% 0.54g	2.57% 1.44g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Mulberries	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.17% 0.038mg	2.4% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	7.77% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	3.88% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	3.85% 0.05mg	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	4.75% 19μg	1.5% 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	20% 18mg	40.4% 36.4mg	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	0.13% 0.02mg	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.4% 2.9μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Mulberries	Recommended Dietary Allowance
Calcium	0.6% 6mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	2.67% 0.024mg	6.67% 0.06mg	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	2.13% 0.17mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	1.17% 0.027mg	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	1.57% 11mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.09mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.37% 87.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Honeydew Melons vs Mulberries:

• Raw Honeydew Melons have 1.3 times more Vitamin B1, 1.8 times more Vitamin B6 and 3.2 times more Vitamin B9 than Raw Mulberries.
• While Raw Mulberries contain 8.4 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin C, 43.5 times more Vitamin E and 2.7 times more Vitamin K than Raw Honeydew Melons.
• Both Raw Honeydew Melons as well as Raw Mulberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Honeydew Melons vs Mulberries:

• Raw Honeydew Melons have 1.8 times more Sodium than Raw Mulberries.
• While Raw Mulberries contain 6.5 times more Calcium, 2.5 times more Copper, 10.9 times more Iron, 1.8 times more Magnesium, 3.5 times more Phosphorus and 1.3 times more Zinc than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Raw Mulberries have similar amounts of Potassium, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Honeydew Melons have 33 times more Omega 3 than Raw Mulberries.
• While Raw Mulberries contain 7.9 times more Omega 6, 2.1 times more Fiber and 2.7 times more Protein than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Raw Mulberries have similar amounts of Energy, Carbohydrate and Sugars per 100 g.
• Both Raw Honeydew Melons as well as Raw Mulberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.