Comparing Nutrients in 500 calories Cantaloupe Melons VS Navel Oranges

Weight per 500 calories

• Cantaloupe Melons: 1471g
• Navel Oranges: 1020g

Raw Navel 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.

Discover which food has more nutrients per 500 calories - Cantaloupe Melons or Navel Oranges?

Macros Ratio

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

Macro Nutrients

	Cantaloupe Melons	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	42.3% 0.68g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	3.03% 0.51g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	98% 128g	130g per day for Men 19-50 years
Sugars	159% 116g	120% 86.7g	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	38% 27.5g	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	% 64g	% 43.7g	g per day for Men 19-50 years
Fiber	35% 13.2g	59% 22.4g	38g per day for Men 19-50 years
Protein	22% 12.4g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Navel Oranges	Recommended Dietary Allowance
Vitamin A	276% 2485μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.2% 0.6mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.5% 10.8mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.4% 1.06mg	62% 0.81mg	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	86.7% 347μg	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	670% 603mg	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	10.2% 1.53mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	13.2% 132mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	44.2% 0.4mg	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	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	26.2% 0.6mg	13% 0.3mg	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	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	115% 3926mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	36% 1326g	23.7% 877g	3700g per day for Men 19-50 years

Cantaloupe Melons VS Navel Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cantaloupe Melons or Navel Oranges?

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

• 500 calories of Cantaloupe Melons have 20.3 times more Vitamin A, 2.5 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin K than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 1.9 times more Vitamin B2, 1.7 times more Vitamin B5 and 2.1 times more Vitamin E than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Navel Oranges provide similar amounts of Vitamin B1, Vitamin B9 and Vitamin C per 500 calories.
• 500 calories of Cantaloupe Melons have insufficient amounts of Vitamin E
• 500 calories of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Cantaloupe Melons as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cantaloupe Melons vs Navel Oranges:

• 500 calories of Cantaloupe Melons have 1.5 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium, 2 times more Manganese, 2.3 times more Potassium, more Selenium, 23.1 times more Sodium, 3.2 times more Zinc and 1.5 times more Water than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 3.3 times more Calcium than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Navel Oranges contain similar levels of Phosphorus per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cantaloupe Melons have 7.4 times more Omega 3, 1.3 times more Sugars and 1.3 times more Protein than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 1.7 times more Fiber than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Navel Oranges offer comparable quantities of Energy, Carbohydrate and Fructose per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Cantaloupe Melons as well as Raw Navel Oranges provide inadequate amounts of Omega 6 in 500 calories.