Comparing Nutrients in 1 kilogram Cantaloupe Melons VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Cassava	3%	2%	95%

Macro Nutrients

	Cantaloupe Melons	Cassava	Recommended Dietary Allowance
Energy	11.7% 340kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.8% 81.6g	293% 381g	130g per day for Men 19-50 years
Sugars	108% 78.6g	23.4% 17g	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	25.8% 18.7g	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	% 15.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.5g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	47.4% 18g	38g per day for Men 19-50 years
Protein	15% 8.4g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Cassava	Recommended Dietary Allowance
Vitamin A	188% 1690μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	67.7% 0.88mg	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	52.5% 210μg	67.5% 270μg	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	408% 367mg	229% 206mg	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	3.33% 0.5mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Cassava	Recommended Dietary Allowance
Calcium	9% 90mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	26.3% 2.1mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	167% 3.84mg	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	21.4% 150mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	78.5% 2670mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.4% 902g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Cantaloupe Melons VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Cantaloupe Melons versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cantaloupe Melons has 169 times more Vitamin A, 1.8 times more Vitamin C and 1.3 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 2.1 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.3 times more Vitamin B9 than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Cassava provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Cantaloupe Melons have insufficient amounts of Vitamin B2
• 1 kilogram of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Cantaloupe Melons as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cantaloupe Melons vs Cassava:

• 1 kilogram of Cantaloupe Melons has 1.5 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 2.4 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 9.4 times more Manganese, 1.8 times more Phosphorus and 1.9 times more Zinc than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Cassava contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cantaloupe Melons lack sufficient amounts of Manganese and Zinc
• Both Raw Cantaloupe Melons as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cantaloupe Melons has 2.7 times more Omega 3 and 4.6 times more Sugars than Cassava.
• While 1 kg of Raw Cassava contains 4.7 times more Energy, 4.7 times more Carbohydrate, 2 times more Fiber and 1.6 times more Protein than Raw Cantaloupe Melons.
• 1 kilogram of Cantaloupe Melons provide inadequate amounts of Energy and Protein
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• Both Raw Cantaloupe Melons as well as Raw Cassava provide inadequate amounts of Omega 6 in one kilogram.