Comparing Nutrients in 1 pound 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	4.38% 127kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	31.7% 41.2g	130g per day for Men 19-50 years
Sugars	35.6% 26g	51% 37g	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	18.5% 13.4g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 11.2g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	9% 5.03g	4.37% 2.45g	56g per day for Men 19-50 years

Vitamins

	Casaba Melons	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	4.2% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.58% 1.05mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	30.7% 0.4mg	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	9.07% 36.3μg	21.5% 86μg	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	110% 99mg	91% 81.6mg	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	1.5% 0.23mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Casaba Melons	Honeydew Melons	Recommended Dietary Allowance
Calcium	5% 50mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	12% 0.11mg	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	19.3% 1.54mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	5.32% 0.12mg	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	3.24% 22.7mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	30.4% 1034mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	11.3% 417g	11% 407g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

Comparing minerals per 1 pound 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 lb.
• Both Raw Casaba Melons as well as Raw Honeydew Melons have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Raw Casaba Melons as well as Raw Honeydew Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.