Comparing Nutrients in 5 ounces Cantaloupe Melons VS Oranges

Macros Ratio

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

Macro Nutrients

	Cantaloupe Melons	Oranges	Recommended Dietary Allowance
Energy	1.66% 48kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	4.08% 0.065g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.9% 11.6g	13% 16.7g	130g per day for Men 19-50 years
Sugars	15.4% 11g	18.3% 13.3g	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	3.66% 2.65g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 6.17g	NA	g per day for Men 19-50 years
Fiber	3.36% 1.28g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Oranges	Recommended Dietary Allowance
Vitamin A	26.6% 240μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.5% 1.04mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	6.54% 0.085mg	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	7.44% 29.8μg	10.6% 42.5μg	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	58% 52mg	83.8% 75.4mg	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	0.47% 0.071mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Oranges	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	3.72% 0.3mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	2.53% 0.058mg	1.54% 0.035mg	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	3.04% 21.3mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cantaloupe Melons vs Oranges:

• Raw Cantaloupe Melons have 15.4 times more Vitamin A, 2.6 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2.4 times more Vitamin B5, 1.4 times more Vitamin B9, 1.4 times more Vitamin C and 3.6 times more Vitamin E than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Oranges have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Cantaloupe Melons as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cantaloupe Melons vs Oranges:

• Raw Cantaloupe Melons have 2.1 times more Iron, 1.6 times more Manganese, 1.5 times more Potassium, more Sodium and 2.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4.4 times more Calcium than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Oranges have similar amounts of Copper, Magnesium, Phosphorus and Water per 5 oz.
• Both Raw Cantaloupe Melons as well as Raw Oranges have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Cantaloupe Melons have 6.6 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 1.4 times more Energy, 1.4 times more Carbohydrate and 2.7 times more Fiber than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Oranges have similar amounts of Sugars and Protein per 5 oz.
• Both Raw Cantaloupe Melons as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.