Comparing Nutrients in 1 pound Florida Oranges VS Casaba Melons

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Casaba Melons	14%	3%	83%

Macro Nutrients

	Florida Oranges	Casaba Melons	Recommended Dietary Allowance
Energy	7.2% 209kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.45% 0.077g	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	23% 30g	130g per day for Men 19-50 years
Sugars	57% 41.5g	35.6% 26g	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	28.6% 11g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	9% 5.03g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Casaba Melons	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	6.58% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	57% 0.74mg	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	9.07% 36.3μg	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	110% 99mg	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	Casaba Melons	Recommended Dietary Allowance
Calcium	19.5% 195mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	30.2% 0.27mg	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	5.1% 0.41mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	6.9% 0.16mg	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	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	24.3% 826mg	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	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11.3% 417g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Casaba Melons per 1 lb

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

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

• 1 pound of Florida Oranges has 6.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B5, 2.1 times more Vitamin B9 and 2.1 times more Vitamin C than Casaba Melons.
• While 1 lb of Raw Casaba Melons contains 3.2 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin K
• 1 pound of Casaba Melons have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Raw Florida Oranges as well as Raw Casaba Melons have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Florida Oranges has 3.9 times more Calcium than Casaba Melons.
• While 1 lb of Raw Casaba Melons contains 1.5 times more Copper and 3.8 times more Iron than Raw Florida Oranges.
• Both Florida Oranges and Casaba Melons contain similar levels of Magnesium, Potassium and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron
• 1 pound of Casaba Melons lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Casaba Melons lack sufficient amounts of Manganese, Phosphorus, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 1.8 times more Carbohydrate, 1.6 times more Sugars and 2.7 times more Fiber than Casaba Melons.
• Both Raw Florida Oranges as well as Raw Casaba Melons provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.