Comparing Nutrients in 5 ounces Casaba Melons VS 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	1.37% 39.7kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.17% 9.33g	9.9% 13g	130g per day for Men 19-50 years
Sugars	11% 8.07g	16% 11.5g	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	5.8% 4.2g	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	% 3.8g	g per day for Men 19-50 years
Sucrose	NA	% 3.5g	g per day for Men 19-50 years
Fiber	3.36% 1.28g	3% 1.13g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	1.37% 0.77g	56g per day for Men 19-50 years

Vitamins

	Casaba Melons	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.06% 0.33mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	9.6% 0.12mg	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	2.83% 11.3μg	6.73% 27μg	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	34.3% 31mg	28.3% 25.5mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Casaba Melons	Honeydew Melons	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	9.45% 0.085mg	3.78% 0.034mg	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	6.02% 0.48mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	1.66% 0.038mg	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	1% 7.1mg	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	9.5% 323mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.44% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Casaba Melons vs Honeydew Melons:

• Raw Casaba Melons have 2.6 times more Vitamin B2, 1.9 times more Vitamin B6 and 1.2 times more Vitamin C than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 2.5 times more Vitamin B1, 1.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.4 times more Vitamin B9 than Raw Casaba Melons.
• Both Raw Casaba Melons and Raw Honeydew Melons have similar amounts of Vitamin K per 5 oz.
• Both Raw Casaba Melons as well as Raw Honeydew Melons have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Casaba Melons vs Honeydew Melons:

• Raw Casaba Melons have 1.8 times more Calcium, 2.5 times more Copper, 2 times more Iron and 1.3 times more Manganese than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 2.2 times more Phosphorus, 1.3 times more Potassium, 1.8 times more Selenium and 2 times more Sodium than Raw Casaba Melons.
• Both Raw Casaba Melons and Raw Honeydew Melons have similar amounts of Magnesium and Water per 5 oz.
• Both Raw Casaba Melons as well as Raw Honeydew Melons have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Casaba Melons have 2.1 times more Protein than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 1.3 times more Energy, 1.5 times more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Sugars than Raw Casaba Melons.
• Both Raw Casaba Melons and Raw Honeydew Melons have similar amounts of Fiber per 5 oz.
• Both Raw Casaba Melons as well as Raw Honeydew Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.