Comparing Nutrients in 500 calories Cantaloupe Melons VS Oranges

Weight per 500 calories

• Cantaloupe Melons: 1471g
• Oranges: 1064g

Raw Oranges have 1.4 times more energy per unit of mass than Raw Cantaloupe Melons, which is low in comparison to other foods. Cantaloupe Melons having low energy density.

Which food has more nutrients per 500 calories - Cantaloupe Melons or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Oranges	7%	2%	91%

Macro Nutrients

	Cantaloupe Melons	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	42.3% 0.68g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	3.03% 0.51g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	96% 125g	130g per day for Men 19-50 years
Sugars	159% 116g	137% 99g	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	67% 25.5g	38g per day for Men 19-50 years
Protein	22% 12.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Oranges	Recommended Dietary Allowance
Vitamin A	276% 2485μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.2% 0.6mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.5% 10.8mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.4% 1.06mg	49% 0.64mg	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	79.8% 319μg	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	629% 566mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.6% 36.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Oranges	Recommended Dietary Allowance
Calcium	13.2% 132mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	53% 0.48mg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	26.2% 0.6mg	11.6% 0.27mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	115% 3926mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	36% 1326g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cantaloupe Melons vs Oranges:

• Raw Cantaloupe Melons have 21.2 times more Vitamin A, 3.6 times more Vitamin B3, 1.7 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B5 and 2.6 times more Vitamin E than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Oranges have similar amounts of Vitamin B9 and Vitamin C per 500 kcal.
• Both Raw Cantaloupe Melons as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cantaloupe Melons vs Oranges:

• Raw Cantaloupe Melons have 1.3 times more Copper, 2.9 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 1.5 times more Phosphorus, 2 times more Potassium, more Sodium, 3.6 times more Zinc and 1.4 times more Water than Raw Oranges.
• While Raw Oranges contain 3.2 times more Calcium than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Oranges have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Cantaloupe Melons have 9.1 times more Omega 3 and 1.2 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.9 times more Fiber than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw Cantaloupe Melons as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.