Comparing Nutrients in 300 calories Casaba Melons VS Honeydew Melons

Weight per 300 calories

• Casaba Melons: 1071g
• Honeydew Melons: 833g

Raw Honeydew Melons have 1.3 times more energy per unit of mass than Raw Casaba Melons, which is low in comparison to other foods. Casaba Melons having very low energy density.

Which food has more nutrients per 300 calories - Casaba Melons or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	17% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.2% 70.5g	58.3% 75.8g	130g per day for Men 19-50 years
Sugars	84% 61g	93% 67.7g	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	34% 24.7g	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	% 22.3g	g per day for Men 19-50 years
Sucrose	NA	% 20.7g	g per day for Men 19-50 years
Fiber	25.4% 9.64g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	21.2% 12g	8.04% 4.5g	56g per day for Men 19-50 years

Vitamins

	Casaba Melons	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.78% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	26.4% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.75mg	56.4% 0.73mg	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	21.4% 85.7μg	39.6% 158μg	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	260% 234mg	167% 150mg	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	3.57% 0.54mg	1.1% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Casaba Melons	Honeydew Melons	Recommended Dietary Allowance
Calcium	11.8% 118mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	22.2% 0.2mg	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	45.5% 3.64mg	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	9.8% 0.23mg	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	7.65% 53.6mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	56% 1900mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	26.6% 984g	20.2% 749g	3700g per day for Men 19-50 years

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

• Raw Casaba Melons have 3.3 times more Vitamin B2, 2.4 times more Vitamin B6, 1.6 times more Vitamin C and 3.2 times more Vitamin E than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 2 times more Vitamin B1, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.8 times more Vitamin B9 than Raw Casaba Melons.
• Both Raw Casaba Melons and Raw Honeydew Melons have similar amounts of Vitamin K per 300 kcal.
• Both Raw Casaba Melons as well as Raw Honeydew Melons have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Casaba Melons have 2.4 times more Calcium, 3.2 times more Copper, 2.6 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese and 1.3 times more Water than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 1.7 times more Phosphorus, 1.4 times more Selenium and 1.6 times more Sodium than Raw Casaba Melons.
• Both Raw Casaba Melons and Raw Honeydew Melons have similar amounts of Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Casaba Melons have 1.4 times more Fiber and 2.6 times more Protein than Raw Honeydew Melons.
• Both Raw Casaba Melons and Raw Honeydew Melons have similar amounts of Energy, Omega 3, Carbohydrate and Sugars per 300 kcal.
• Both Raw Casaba Melons as well as Raw Honeydew Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.