Comparing Nutrients in 300 calories Frozen NanceVS Kiwano

Weight per 300 calories

Frozen Nance

411g

Kiwano

682g

Frozen Nance has 1.7 times more energy per 100g than Kiwano. It has average energy density when compared to other foods. Horned melon having low energy density.

Which food has more nutrients per 300 calories - Frozen Nance or Kiwano?

Macros Ratio

Protein Fat Carbs

Frozen Nance

13%

84%

Kiwano

15%

23%

62%

300 kcal ▼

Macro Nutrients

Frozen Nancevs Kiwano

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.9%4.77g

Fat

8.86%8.6g

4.77 gvs8.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

NA gvsNA g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

NA gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

NA gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

NA mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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53.6%69.7g

Carbohydrate

39.7%51.5g

69.7 gvs51.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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47%34g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

34 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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27%19.4g

Fructose

≤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]

19.4 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%14.7g

Glucose

14.7 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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81%31g

Fiber

31 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.84%2.7g

Protein

21.7%12g

2.7 gvs12 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Nancevs Kiwano

1.83%16.4μg

Vitamin A

5.3%47.7μg

RAE, retinol activity equivalents

16.4 μgvs47.7 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.14%0.062mg

Vitamin B1

14.2%0.17mg

Thiamine

0.062 mgvs0.17 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.7%0.074mg

Vitamin B2

7.87%0.1mg

Riboflavin

0.074 mgvs0.1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.45%1.2mg

Vitamin B3

24%3.85mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs3.85 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14.8%0.74mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.74 mgvs1.25 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.64%0.086mg

Vitamin B6

33%0.43mg

Pyridoxine

0.086 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.2%33μg

Vitamin B9

5.1%20.5μg

Folates and Folic Acid

33 μgvs20.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

Cobalamin

NA μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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422%380mg

Vitamin C

40%36mg

Ascorbic acid

380 mgvs36 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

Calciferol, cholecalciferol, ergocalciferol

NA IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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34.2%5.14mg

Vitamin E

Tocopherols and Tocotrienols

5.14 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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40.8%49μg

Vitamin K

Phytomenadione or phylloquinone

49 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Nancevs Kiwano

19%189mg

Calcium

8.86%88.6mg

189 mgvs88.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18.7%0.17mg

Copper

15%0.14mg

0.17 mgvs0.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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19.5%1.56mg

Iron

96%7.7mg

1.56 mgvs7.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19.6%82mg

Magnesium

65%273mg

82 mgvs273 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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44.3%1mg

Manganese

11.6%0.27mg

1 mgvs0.27 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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5.87%41mg

Phosphorus

36%252mg

41 mgvs252 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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29.5%1003mg

Potassium

24.7%839mg

1003 mgvs839 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3%1.64μg

Selenium

1.64 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.82%12.3mg

Sodium

0.91%13.6mg

12.3 mgvs13.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.36%0.37mg

Zinc

29.8%3.27mg

0.37 mgvs3.27 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.96%331g

Water

16.4%607g

331 gvs607 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Frozen Nance vs Kiwano:

Frozen Nance has 1.6 times more Vitamin B9 and 10.5 times more Vitamin C than Horned melon.
While Horned melon contains 2.9 times more Vitamin A, 2.8 times more Vitamin B1, 1.4 times more Vitamin B2, 3.2 times more Vitamin B3, 1.7 times more Vitamin B5 and 5 times more Vitamin B6 than Frozen Nance.

Comparing minerals per 300 calories for Frozen Nance vs Kiwano:

Frozen Nance has 2.1 times more Calcium, 1.2 times more Copper and 3.8 times more Manganese than Horned melon.
While Horned melon contains 4.9 times more Iron, 3.3 times more Magnesium, 6.1 times more Phosphorus, 8.8 times more Zinc and 1.8 times more Water than Frozen Nance.
Both Frozen Nance and Horned melon have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Frozen Nance has 1.4 times more Carbohydrate than Horned melon.
While Horned melon contains 1.8 times more Fat and 4.5 times more Protein than Frozen Nance.
Both Frozen Nance and Horned melon have similar amounts of Energy per 300 kcal.
Both Frozen Nance as well as Horned melon have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen NanceVS Frozen Naranjilla PulpKiwanoVS Frozen Naranjilla PulpFrozen NanceVS Orange Pineapple Juice BlendKiwanoVS Orange Pineapple Juice Blend

Compare Foods

Comparing Nutrients in 300 calories Frozen NanceVS Kiwano

Weight per 300 calories

Which food has more nutrients per 300 calories - Frozen Nance or Kiwano?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: