Comparing Nutrients in 1 pound 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	7.35% 213kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	28.5% 37g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	49% 35.7g	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	11.7% 8.5g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 19.7g	g per day for Men 19-50 years
Fiber	28.6% 11g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	85% 767μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	25% 0.33mg	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	34% 136μg	24% 95μg	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	268% 241mg	185% 166mg	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	5.44% 0.82mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	18% 181mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	5.67% 0.45mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	8.1% 0.19mg	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	9.07% 63.5mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Raw Oranges as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 lb.
• Both Raw Oranges as well as Raw Cantaloupe Melons have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

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