Comparing Nutrients in 1 kilogram Mangos VS Cantaloupe Melons

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Mangos	Cantaloupe Melons	Recommended Dietary Allowance
Energy	20.7% 600kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	62.8% 81.6g	130g per day for Men 19-50 years
Sugars	188% 137g	108% 78.6g	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	64.6% 46.8g	25.8% 18.7g	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	% 20g	% 15.4g	g per day for Men 19-50 years
Sucrose	% 69.7g	% 43.5g	g per day for Men 19-50 years
Fiber	42% 16g	23.7% 9g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Mangos	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	60% 540μg	188% 1690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	55.4% 0.72mg	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	108% 430μg	52.5% 210μg	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	404% 364mg	408% 367mg	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	60% 9mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	11% 110mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	45.6% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	20% 1.6mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	18% 0.41mg	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	20% 140mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	49.4% 1680mg	78.5% 2670mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	22.6% 835g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Mangos vs Cantaloupe Melons:

• Raw Mangos have 2 times more Vitamin B2, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9, 18 times more Vitamin E and 1.7 times more Vitamin K than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 3.1 times more Vitamin A and 1.5 times more Vitamin B1 than Raw Mangos.
• Both Raw Mangos and Raw Cantaloupe Melons have similar amounts of Vitamin B3 and Vitamin C per 1 kg.
• Both Raw Mangos as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Mangos vs Cantaloupe Melons:

• Raw Mangos have 1.2 times more Calcium, 2.7 times more Copper, 1.5 times more Manganese and 1.5 times more Selenium than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 1.3 times more Iron, 1.6 times more Potassium, 16 times more Sodium and 2 times more Zinc than Raw Mangos.
• Both Raw Mangos and Raw Cantaloupe Melons have similar amounts of Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Mangos have 1.8 times more Energy, 1.8 times more Carbohydrate, 1.7 times more Sugars, 2.5 times more Fructose and 1.8 times more Fiber than Raw Cantaloupe Melons.
• Both Raw Mangos and Raw Cantaloupe Melons have similar amounts of Omega 3 and Protein per 1 kg.
• Both Raw Mangos as well as Raw Cantaloupe Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.