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Comparing Nutrients in 100 calories Frozen NanceVS Kiwano

Weight per 100 calories

Frozen Nance
137g
Kiwano
227g

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 100 calories - Frozen Nance or Kiwano?

Macros Ratio

Protein Fat Carbs

Frozen Nance
3%
13%
84%
Kiwano
15%
23%
62%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.64%1.6g
Fat
2.95%2.86g
1.6 gvs2.86 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
NA
NA gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
NA
NA gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
NA
NA gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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

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18%23.2g
Carbohydrate
13.2%17g
23.2 gvs17 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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15.7%11.4g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
11.4 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.94%6.48g
Fructose
NA
≤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]
6.48 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.9g
Glucose
NA
4.9 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g
Fiber
NA
10.3 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.6%0.9g
Protein
7.22%4.05g
0.9 gvs4.05 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

0.61%5.48μg
Vitamin A
1.77%16μg
RAE, retinol activity equivalents
5.48 μgvs16 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.7%0.021mg
Vitamin B1
4.73%0.057mg
Thiamine
0.021 mgvs0.057 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.9%0.025mg
Vitamin B2
2.62%0.034mg
Riboflavin
0.025 mgvs0.034 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.5%0.4mg
Vitamin B3
8.03%1.3mg
Niacin, nicotinic acid, niacinamide
0.4 mgvs1.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.93%0.25mg
Vitamin B5
8.3%0.42mg
Pantothenic acid
0.25 mgvs0.42 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.2%0.029mg
Vitamin B6
11%0.14mg
Pyridoxine
0.029 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.74%11μg
Vitamin B9
1.7%6.8μg
Folates and Folic Acid
11 μgvs6.8 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
NA
Cobalamin
NA μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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141%127mg
Vitamin C
13.4%12mg
Ascorbic acid
127 mgvs12 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
NA IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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11.4%1.7mg
Vitamin E
NA
Tocopherols and Tocotrienols
1.7 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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13.6%16.3μg
Vitamin K
NA
Phytomenadione or phylloquinone
16.3 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.3%63mg
Calcium
2.95%29.5mg
63 mgvs29.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.24%0.056mg
Copper
5.05%0.045mg
0.056 mgvs0.045 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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6.5%0.52mg
Iron
32%2.57mg
0.52 mgvs2.57 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.52%27.4mg
Magnesium
21.6%91mg
27.4 mgvs91 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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14.8%0.34mg
Manganese
3.85%0.089mg
0.34 mgvs0.089 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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1.96%13.7mg
Phosphorus
12%84mg
13.7 mgvs84 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.83%334mg
Potassium
8.22%280mg
334 mgvs280 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1%0.55μg
Selenium
NA
0.55 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.27%4.1mg
Sodium
0.3%4.55mg
4.1 mgvs4.55 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.12%0.12mg
Zinc
9.9%1.1mg
0.12 mgvs1.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3%110g
Water
5.46%202g
110 gvs202 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Frozen Nance vs Kiwano:
Comparing minerals per 100 calories for Frozen Nance vs Kiwano:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: