Comparing Nutrients in 1 kilogram Casaba Melons VS Honeydew Melons

Macros Ratio

	Protein	Fat	Carbs
Casaba Melons	14%	3%	83%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Casaba Melons	Honeydew Melons	Recommended Dietary Allowance
Energy	9.66% 280kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	50.6% 65.8g	70% 91g	130g per day for Men 19-50 years
Sugars	78.5% 57g	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	NA	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	NA	% 27g	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	23.7% 9g	21% 8g	38g per day for Men 19-50 years
Protein	20% 11g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Casaba Melons	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.32mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	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	20% 80μg	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	242% 218mg	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

	Casaba Melons	Honeydew Melons	Recommended Dietary Allowance
Calcium	11% 110mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	26.7% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	42.5% 3.4mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	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	7.14% 50mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	53.5% 1820mg	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	6% 90mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	25% 919g	24.3% 898g	3700g per day for Men 19-50 years

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

• Raw Casaba Melons have 2.6 times more Vitamin B2, 1.9 times more Vitamin B6 and 1.2 times more Vitamin C than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 2.5 times more Vitamin B1, 1.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.4 times more Vitamin B9 than Raw Casaba Melons.
• Both Raw Casaba Melons and Raw Honeydew Melons have similar amounts of Vitamin K per 1 kg.
• Both Raw Casaba Melons as well as Raw Honeydew Melons have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Raw Casaba Melons have 1.8 times more Calcium, 2.5 times more Copper, 2 times more Iron and 1.3 times more Manganese than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 2.2 times more Phosphorus, 1.3 times more Potassium, 1.8 times more Selenium and 2 times more Sodium than Raw Casaba Melons.
• Both Raw Casaba Melons and Raw Honeydew Melons have similar amounts of Magnesium and Water per 1 kg.
• Both Raw Casaba Melons as well as Raw Honeydew Melons have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Casaba Melons have 2.1 times more Protein than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 1.3 times more Energy, 1.5 times more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Sugars than Raw Casaba Melons.
• Both Raw Casaba Melons and Raw Honeydew Melons have similar amounts of Fiber per 1 kg.
• Both Raw Casaba Melons as well as Raw Honeydew Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.