Comparing Nutrients in 14 ounces Casaba Melons VS Honeydew Melons

Macros Ratio

	Protein	Fat	Carbs
Casaba Melons	14%	3%	83%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Casaba Melons	Honeydew Melons	Recommended Dietary Allowance
Energy	3.83% 111kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	27.8% 36g	130g per day for Men 19-50 years
Sugars	31% 22.6g	44.5% 32.2g	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	16.2% 11.7g	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	% 10.6g	g per day for Men 19-50 years
Sucrose	NA	% 9.84g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	3.83% 2.14g	56g per day for Men 19-50 years

Vitamins

	Casaba Melons	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	27% 0.35mg	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	7.94% 31.8μg	19% 75.4μg	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	96% 86.5mg	79.4% 71.4mg	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	1.32% 0.2mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Casaba Melons	Honeydew Melons	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	10.6% 0.095mg	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	17% 1.35mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	4.66% 0.11mg	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	2.83% 20mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	26.6% 905mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	9.85% 365g	9.63% 356g	3700g per day for Men 19-50 years

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

• Raw Casaba Melons have 2.6 times more Vitamin B2, 1.9 times more Vitamin B6 and 1.2 times more Vitamin C than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 2.5 times more Vitamin B1, 1.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.4 times more Vitamin B9 than Raw Casaba Melons.
• Both Raw Casaba Melons and Raw Honeydew Melons have similar amounts of Vitamin K per 14 oz.
• Both Raw Casaba Melons as well as Raw Honeydew Melons have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Raw Casaba Melons have 1.8 times more Calcium, 2.5 times more Copper, 2 times more Iron and 1.3 times more Manganese than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 2.2 times more Phosphorus, 1.3 times more Potassium, 1.8 times more Selenium and 2 times more Sodium than Raw Casaba Melons.
• Both Raw Casaba Melons and Raw Honeydew Melons have similar amounts of Magnesium and Water per 14 oz.
• Both Raw Casaba Melons as well as Raw Honeydew Melons have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Casaba Melons have 2.1 times more Protein than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 1.3 times more Energy, 1.5 times more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Sugars than Raw Casaba Melons.
• Both Raw Casaba Melons and Raw Honeydew Melons have similar amounts of Fiber per 14 oz.
• Both Raw Casaba Melons as well as Raw Honeydew Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.