Comparing Nutrients in 1 pound Florida Oranges VS Cantaloupe Melons

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Florida Oranges	Cantaloupe Melons	Recommended Dietary Allowance
Energy	7.2% 209kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	40.3% 52.3g	28.5% 37g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	5.67% 3.18g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Florida 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	37.8% 0.45mg	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	11.3% 1.8mg	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	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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

	Florida Oranges	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	19.5% 195mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	5.1% 0.41mg	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	4.73% 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	7.78% 54.4mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	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	3.3% 0.36mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cantaloupe Melons per 1 lb

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

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

• 1 pound of Florida Oranges has 2.4 times more Vitamin B1, 2.1 times more Vitamin B2, 2.4 times more Vitamin B5 and 1.2 times more Vitamin C than Cantaloupe Melons.
• While 1 lb of Raw Cantaloupe Melons contains 15.4 times more Vitamin A, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Cantaloupe Melons provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• 1 pound of Cantaloupe Melons have insufficient amounts of Vitamin B2
• Both Raw Florida Oranges as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Cantaloupe Melons:

• 1 pound of Florida Oranges has 4.8 times more Calcium than Cantaloupe Melons.
• While 1 lb of Raw Cantaloupe Melons contains 2.3 times more Iron and 1.6 times more Potassium than Raw Florida Oranges.
• Both Florida Oranges and Cantaloupe Melons contain similar levels of Copper, Magnesium and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron and Phosphorus
• 1 pound of Cantaloupe Melons lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Cantaloupe Melons lack sufficient amounts of Manganese, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 1.4 times more Carbohydrate and 2.7 times more Fiber than Cantaloupe Melons.
• While 1 lb of Raw Cantaloupe Melons contains 4.2 times more Omega 3 than Raw Florida Oranges.
• Both Florida Oranges and Cantaloupe Melons offer comparable quantities of Sugars per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Raw Cantaloupe Melons provide inadequate amounts of Energy, Omega 6 and Protein in one pound.