Comparing Nutrients in 1 kilogram Cantaloupe Melons VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cantaloupe Melons	Navel Oranges	Recommended Dietary Allowance
Energy	11.7% 340kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	1.35% 0.23g	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	96% 125g	130g per day for Men 19-50 years
Sugars	108% 78.6g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	% 43.5g	% 42.8g	g per day for Men 19-50 years
Fiber	23.7% 9g	58% 22g	38g per day for Men 19-50 years
Protein	15% 8.4g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Navel Oranges	Recommended Dietary Allowance
Vitamin A	188% 1690μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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	Navel 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	16.3% 1.3mg	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	12.6% 0.29mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	78.5% 2670mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	0.67% 10mg	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	23.2% 860g	3700g per day for Men 19-50 years

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

• Raw Cantaloupe Melons have 14.1 times more Vitamin A, 1.7 times more Vitamin B3 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 2.5 times more Vitamin B5, 1.6 times more Vitamin B9, 1.6 times more Vitamin C and 3 times more Vitamin E than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Navel Oranges have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Cantaloupe Melons as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Cantaloupe Melons have 1.6 times more Iron, 1.4 times more Manganese, 1.6 times more Potassium, 16 times more Sodium and 2.3 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.8 times more Calcium and 1.5 times more Phosphorus than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Navel Oranges have similar amounts of Copper, Magnesium and Water per 1 kg.
• Both Raw Cantaloupe Melons as well as Raw Navel Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cantaloupe Melons have 5.1 times more Omega 3 than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Energy, 1.5 times more Carbohydrate and 2.4 times more Fiber than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Navel Oranges have similar amounts of Sugars, Fructose and Protein per 1 kg.
• Both Raw Cantaloupe Melons as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.