Comparing Nutrients in 1 kilogram Oranges with Peel VS Cantaloupe Melons

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Oranges with Peel	Cantaloupe Melons	Recommended Dietary Allowance
Energy	21.7% 630kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	119% 155g	62.8% 81.6g	130g per day for Men 19-50 years
Sugars	NA	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	118% 45g	23.7% 9g	38g per day for Men 19-50 years
Protein	23.2% 13g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	188% 1690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	789% 710mg	408% 367mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	70% 700mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	78.5% 2670mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	22.2% 823g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cantaloupe Melons per 1 kg

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

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

• 1 kilogram of Oranges with Peel has 2.4 times more Vitamin B1, 2.6 times more Vitamin B2, 3.1 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.9 times more Vitamin C than Cantaloupe Melons.
• While 1 kg of Raw Cantaloupe Melons contains 13 times more Vitamin A and 1.5 times more Vitamin B3 than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• 1 kilogram of Cantaloupe Melons have insufficient amounts of Vitamin B2
• Both Raw Oranges with Peel as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Cantaloupe Melons:

• 1 kilogram of Oranges with Peel has 7.8 times more Calcium, 1.4 times more Copper, 3.8 times more Iron and 1.5 times more Phosphorus than Cantaloupe Melons.
• While 1 kg of Raw Cantaloupe Melons contains 1.4 times more Potassium than Raw Oranges with Peel .
• Both Oranges with Peel and Cantaloupe Melons contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Cantaloupe Melons lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Raw Cantaloupe Melons lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 1.9 times more Energy, 1.9 times more Carbohydrate, 5 times more Fiber and 1.5 times more Protein than Cantaloupe Melons.
• While 1 kg of Raw Cantaloupe Melons contains 2.9 times more Omega 3 than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• 1 kilogram of Cantaloupe Melons provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Cantaloupe Melons provide inadequate amounts of Omega 6 in one kilogram.