Comparing Nutrients in 1 kilogram Cantaloupe Melons VS Honeydew Melons

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Cantaloupe Melons	Honeydew Melons	Recommended Dietary Allowance
Energy	11.7% 340kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	1.53% 0.26g	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	70% 91g	130g per day for Men 19-50 years
Sugars	108% 78.6g	112% 81g	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	41% 29.6g	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	% 27g	g per day for Men 19-50 years
Sucrose	% 43.5g	% 25g	g per day for Men 19-50 years
Fiber	23.7% 9g	21% 8g	38g per day for Men 19-50 years
Protein	15% 8.4g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	188% 1690μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	31% 1.55mg	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	47.5% 190μg	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	200% 180mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Honeydew Melons	Recommended Dietary Allowance
Calcium	9% 90mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	26.7% 0.24mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	11.7% 0.27mg	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	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	78.5% 2670mg	67% 2280mg	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	12% 180mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	24.4% 902g	24.3% 898g	3700g per day for Men 19-50 years

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

• Raw Cantaloupe Melons have 56.3 times more Vitamin A, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 2 times more Vitamin C than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 1.5 times more Vitamin B5 than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Honeydew Melons have similar amounts of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin K per 1 kg.
• Both Raw Cantaloupe Melons as well as Raw Honeydew Melons have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Cantaloupe Melons vs Honeydew Melons:

• Raw Cantaloupe Melons have 1.7 times more Copper, 1.2 times more Iron, 1.5 times more Manganese, 1.4 times more Phosphorus and 2 times more Zinc than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 1.8 times more Selenium than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Honeydew Melons have similar amounts of Magnesium, Potassium, Sodium and Water per 1 kg.
• Both Raw Cantaloupe Melons as well as Raw Honeydew Melons have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cantaloupe Melons have 1.4 times more Omega 3 and 1.6 times more Protein than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 1.6 times more Fructose than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Honeydew Melons have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 1 kg.
• Both Raw Cantaloupe Melons as well as Raw Honeydew Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.