Comparing Nutrients in 1 kilogram Valencia Oranges VS Casaba Melons

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Casaba Melons	14%	3%	83%

Macro Nutrients

	Valencia Oranges	Casaba Melons	Recommended Dietary Allowance
Energy	17% 490kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	NA	78.5% 57g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	23.7% 9g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Casaba Melons	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	125% 1.63mg	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	98% 390μg	20% 80μg	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	539% 485mg	242% 218mg	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	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Casaba Melons	Recommended Dietary Allowance
Calcium	40% 400mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	66.7% 0.6mg	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	11.3% 0.9mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	15.2% 0.35mg	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	24.3% 170mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	53.5% 1820mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	23.3% 863g	25% 919g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Casaba Melons per 1 kg

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

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

• 1 kilogram of Valencia Oranges has 5.8 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B5, 4.9 times more Vitamin B9 and 2.2 times more Vitamin C than Casaba Melons.
• While 1 kg of Raw Casaba Melons contains 2.6 times more Vitamin B6 than Raw Valencia Oranges.
• 1 kilogram of Casaba Melons have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Valencia Oranges as well as Raw Casaba Melons have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Casaba Melons:

• 1 kilogram of Valencia Oranges has 3.6 times more Calcium and 3.4 times more Phosphorus than Casaba Melons.
• While 1 kg of Raw Casaba Melons contains 1.6 times more Copper and 3.8 times more Iron than Raw Valencia Oranges.
• Both Valencia Oranges and Casaba Melons contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron
• 1 kilogram of Casaba Melons lack sufficient amounts of Calcium and Phosphorus
• Both Raw Valencia Oranges as well as Raw Casaba Melons lack sufficient amounts of Manganese and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 1.8 times more Carbohydrate and 2.8 times more Fiber than Casaba Melons.
• Both Raw Valencia Oranges as well as Raw Casaba Melons provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.