Comparing Nutrients in 300 calories Cantaloupe Melons VS Casaba Melons

Weight per 300 calories

• Cantaloupe Melons: 882g
• Casaba Melons: 1071g

Cantaloupe Melons have 1.2 times more energy per 100g than Casaba Melons. It has low energy density when compared to other foods. Raw Casaba Melons having very low energy density.

Which food has more nutrients per 300 calories - Cantaloupe Melons or Casaba Melons?

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Casaba Melons	14%	3%	83%

Macro Nutrients

	Cantaloupe Melons	Casaba Melons	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	25.4% 0.41g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	54.2% 70.5g	130g per day for Men 19-50 years
Sugars	96% 69.4g	84% 61g	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	22.8% 16.5g	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	% 13.6g	NA	g per day for Men 19-50 years
Sucrose	% 38.4g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	25.4% 9.64g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Casaba Melons	Recommended Dietary Allowance
Vitamin A	166% 1491μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.5% 6.48mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	134% 1.75mg	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	46.3% 185μg	21.4% 85.7μg	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	360% 324mg	260% 234mg	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	2.94% 0.44mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Casaba Melons	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	71.4% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.82μg	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	23% 1.85mg	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	25.2% 106mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	16.3% 0.38mg	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	19% 132mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	69.3% 2356mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	21.5% 795g	26.6% 984g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cantaloupe Melons vs Casaba Melons:

• Raw Cantaloupe Melons have more Vitamin A, 2.3 times more Vitamin B1, 2.6 times more Vitamin B3, 2.2 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Casaba Melons.
• While Raw Casaba Melons contain 2 times more Vitamin B2 and 2.7 times more Vitamin B6 than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Casaba Melons have similar amounts of Vitamin B5, Vitamin E and Vitamin K per 300 kcal.
• Both Raw Cantaloupe Melons as well as Raw Casaba Melons have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cantaloupe Melons vs Casaba Melons:

• Raw Cantaloupe Melons have 2.5 times more Phosphorus, 1.2 times more Potassium, 1.5 times more Sodium and 2.1 times more Zinc than Raw Casaba Melons.
• While Raw Casaba Melons contain 1.5 times more Calcium, 1.8 times more Copper and 2 times more Iron than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Casaba Melons have similar amounts of Magnesium, Manganese, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Cantaloupe Melons have 1.7 times more Omega 3 than Raw Casaba Melons.
• While Raw Casaba Melons contain 1.6 times more Protein than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Casaba Melons have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Raw Cantaloupe Melons as well as Raw Casaba Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.