Comparing Nutrients in 14 ounces Cantaloupe Melons VS Casaba Melons

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Casaba Melons	14%	3%	83%

Macro Nutrients

	Cantaloupe Melons	Casaba Melons	Recommended Dietary Allowance
Energy	4.65% 135kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	20% 26g	130g per day for Men 19-50 years
Sugars	43% 31g	31% 22.6g	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	10.2% 7.42g	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	% 6.1g	NA	g per day for Men 19-50 years
Sucrose	% 17.3g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Casaba Melons	Recommended Dietary Allowance
Vitamin A	74.5% 671μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	49.8% 0.65mg	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	21% 83.3μg	7.94% 31.8μg	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	162% 146mg	96% 86.5mg	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	1.32% 0.2mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Casaba Melons	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	26.5% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	10.4% 0.83mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	7.08% 0.16mg	6.04% 0.14mg	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	8.5% 59.5mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.85% 365g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cantaloupe Melons vs Casaba Melons:

• Raw Cantaloupe Melons have more Vitamin A, 2.7 times more Vitamin B1, 3.2 times more Vitamin B3, 1.3 times more Vitamin B5, 2.6 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Casaba Melons.
• While Raw Casaba Melons contain 1.6 times more Vitamin B2 and 2.3 times more Vitamin B6 than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Casaba Melons have similar amounts of Vitamin K per 14 oz.
• Both Raw Cantaloupe Melons as well as Raw Casaba Melons have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Cantaloupe Melons vs Casaba Melons:

• Raw Cantaloupe Melons have 3 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Sodium and 2.6 times more Zinc than Raw Casaba Melons.
• While Raw Casaba Melons contain 1.5 times more Copper and 1.6 times more Iron than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Casaba Melons have similar amounts of Calcium, Magnesium, Manganese and Water per 14 oz.
• Both Raw Cantaloupe Melons as well as Raw Casaba Melons have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Cantaloupe Melons have 1.2 times more Energy, 2.1 times more Omega 3, 1.2 times more Carbohydrate and 1.4 times more Sugars than Raw Casaba Melons.
• While Raw Casaba Melons contain 1.3 times more Protein than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Casaba Melons have similar amounts of Fiber per 14 oz.
• Both Raw Cantaloupe Melons as well as Raw Casaba Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.