Comparing Nutrients in 1 kilogram 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	11.7% 340kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	1% 0.17g	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	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	108% 78.6g	78.5% 57g	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	23.7% 9g	38g per day for Men 19-50 years
Protein	15% 8.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Casaba Melons	Recommended Dietary Allowance
Vitamin A	188% 1690μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	125% 1.63mg	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	20% 80μg	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	242% 218mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Casaba Melons	Recommended Dietary Allowance
Calcium	9% 90mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	66.7% 0.6mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	15.2% 0.35mg	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	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	78.5% 2670mg	53.5% 1820mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	24.4% 902g	25% 919g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Cantaloupe Melons as well as Raw Casaba Melons have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.
• Both Raw Cantaloupe Melons as well as Raw Casaba Melons have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Raw Cantaloupe Melons as well as Raw Casaba Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.