Comparing Nutrients in 1 kilogram Oranges VS Cantaloupe Melons

Macros Ratio

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

Macro Nutrients

	Oranges	Cantaloupe Melons	Recommended Dietary Allowance
Energy	16.2% 470kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	62.8% 81.6g	130g per day for Men 19-50 years
Sugars	129% 94g	108% 78.6g	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	25.8% 18.7g	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	% 15.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.5g	g per day for Men 19-50 years
Fiber	63% 24g	23.7% 9g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	188% 1690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	55.4% 0.72mg	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	75% 300μg	52.5% 210μg	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	591% 532mg	408% 367mg	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	12% 1.8mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	40% 400mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	45.6% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	12.5% 1mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	18% 0.41mg	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	20% 140mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	78.5% 2670mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	23.4% 868g	24.4% 902g	3700g per day for Men 19-50 years

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

• Raw Oranges have 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2.4 times more Vitamin B5, 1.4 times more Vitamin B9, 1.4 times more Vitamin C and 3.6 times more Vitamin E than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 15.4 times more Vitamin A, 2.6 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Cantaloupe Melons have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Oranges as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Cantaloupe Melons:

• Raw Oranges have 4.4 times more Calcium than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 2.1 times more Iron, 1.6 times more Manganese, 1.5 times more Potassium, more Sodium and 2.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Cantaloupe Melons have similar amounts of Copper, Magnesium, Phosphorus and Water per 1 kg.
• Both Raw Oranges as well as Raw Cantaloupe Melons have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.4 times more Energy, 1.4 times more Carbohydrate and 2.7 times more Fiber than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 6.6 times more Omega 3 than Raw Oranges.
• Both Raw Oranges and Raw Cantaloupe Melons have similar amounts of Sugars and Protein per 1 kg.
• Both Raw Oranges as well as Raw Cantaloupe Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.