Comparing Nutrients in 500 calories Cantaloupe Melons VS Casaba Melons

Weight per 500 calories

• Cantaloupe Melons: 1471g
• Casaba Melons: 1786g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	42.3% 0.68g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	3.03% 0.51g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	90% 118g	130g per day for Men 19-50 years
Sugars	159% 116g	140% 102g	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	38% 27.5g	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	% 22.6g	NA	g per day for Men 19-50 years
Sucrose	% 64g	NA	g per day for Men 19-50 years
Fiber	35% 13.2g	42.3% 16g	38g per day for Men 19-50 years
Protein	22% 12.4g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Casaba Melons	Recommended Dietary Allowance
Vitamin A	276% 2485μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.2% 0.6mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.5% 10.8mg	26% 4.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.4% 1.06mg	224% 2.9mg	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	77.2% 309μg	35.7% 143μg	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	600% 540mg	433% 389mg	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	4.9% 0.74mg	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.6% 36.8μg	37.2% 44.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Casaba Melons	Recommended Dietary Allowance
Calcium	13.2% 132mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	119% 1.07mg	0.9mg per day for Men 19-50 years
Fluoride	0.37% 14.7μg	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	38.6% 3.1mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	46.8% 196mg	420mg per day for Men 19-50 years
Manganese	26.2% 0.6mg	27% 0.63mg	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	31.5% 221mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	115% 3926mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	10.7% 161mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	36% 1326g	44.3% 1640g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Cantaloupe Melons as well as Raw Casaba Melons have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Cantaloupe Melons as well as Raw Casaba Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.