Comparing Nutrients in 1 kilogram Cantaloupe Melons VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cantaloupe Melons	Florida Oranges	Recommended Dietary Allowance
Energy	11.7% 340kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.16% 2.1g	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	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	1.82% 0.31g	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	88.8% 115g	130g per day for Men 19-50 years
Sugars	108% 78.6g	126% 91g	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	63% 24g	38g per day for Men 19-50 years
Protein	15% 8.4g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Florida Oranges	Recommended Dietary Allowance
Vitamin A	188% 1690μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Florida Oranges	Recommended Dietary Allowance
Calcium	9% 90mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	43.3% 0.39mg	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	11.3% 0.9mg	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	10.4% 0.24mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	78.5% 2670mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24.4% 902g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Cantaloupe Melons VS Florida Oranges per 1 kg

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

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

• 1 kilogram of Cantaloupe Melons has 15.4 times more Vitamin A, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin K than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 2.4 times more Vitamin B1, 2.1 times more Vitamin B2 and 2.4 times more Vitamin B5 than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Florida Oranges provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Cantaloupe Melons have insufficient amounts of Vitamin B2
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Cantaloupe Melons as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cantaloupe Melons vs Florida Oranges:

• 1 kilogram of Cantaloupe Melons has 2.3 times more Iron, 1.3 times more Phosphorus and 1.6 times more Potassium than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 4.8 times more Calcium than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Florida Oranges contain similar levels of Copper, Magnesium and Water per one kilogram.
• 1 kilogram of Cantaloupe Melons lack sufficient amounts of Calcium
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron and Phosphorus
• Both Raw Cantaloupe Melons as well as Raw Florida Oranges lack sufficient amounts of Manganese, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cantaloupe Melons has 4.2 times more Omega 3 than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.4 times more Carbohydrate and 2.7 times more Fiber than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Florida Oranges offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Cantaloupe Melons as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.