Comparing Nutrients in 500 calories Casaba Melons VS Honeydew Melons

Weight per 500 calories

• Casaba Melons: 1786g
• Honeydew Melons: 1389g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	24.6% 0.39g	28.6% 0.46g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	2.12% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	97% 126g	130g per day for Men 19-50 years
Sugars	140% 102g	156% 113g	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	56.7% 41g	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	% 37.2g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	42.3% 16g	29.2% 11g	38g per day for Men 19-50 years
Protein	35.4% 20g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Casaba Melons	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.6% 0.55mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	36.3% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	224% 2.9mg	94% 1.22mg	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	35.7% 143μg	66% 264μg	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	433% 389mg	278% 250mg	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	5.95% 0.89mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.2% 44.6μg	33.6% 40.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Casaba Melons	Honeydew Melons	Recommended Dietary Allowance
Calcium	19.6% 196mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	37% 0.33mg	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	76% 6.07mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	46.8% 196mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	27% 0.63mg	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	12.8% 89.3mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	93% 3167mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	10.7% 161mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	44.3% 1640g	33.7% 1248g	3700g per day for Men 19-50 years

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

Comparing minerals per 500 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 500 kcal.

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