Comparing Nutrients in 7 ounces Cantaloupe Melons VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Cassava	3%	2%	95%

Macro Nutrients

	Cantaloupe Melons	Cassava	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16g	58% 75.5g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	4.65% 3.37g	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	5.1% 3.7g	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	% 3.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.63g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Cassava	Recommended Dietary Allowance
Vitamin A	37.3% 335μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	13.4% 0.17mg	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	10.4% 41.7μg	13.4% 53.6μg	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	81% 73mg	45.4% 41mg	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	0.66% 0.099mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Cassava	Recommended Dietary Allowance
Calcium	1.8% 18mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	5.2% 0.42mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	3.54% 0.081mg	33% 0.76mg	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	4.25% 29.8mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.84% 179g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cantaloupe Melons VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Cantaloupe Melons versus 7 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cantaloupe Melons vs Cassava:

• 7 ounces of Cantaloupe Melons have 169 times more Vitamin A, 1.8 times more Vitamin C and 1.3 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 2.1 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.3 times more Vitamin B9 than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Cassava provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Cantaloupe Melons have insufficient amounts of Vitamin B2
• 7 ounces of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Cantaloupe Melons as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cantaloupe Melons vs Cassava:

• 7 ounces of Cantaloupe Melons have 1.5 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 2.4 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 9.4 times more Manganese, 1.8 times more Phosphorus and 1.9 times more Zinc than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Cassava contain similar levels of Potassium per seven ounces.
• 7 ounces of Cantaloupe Melons lack sufficient amounts of Manganese and Zinc
• Both Raw Cantaloupe Melons as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cantaloupe Melons have 2.7 times more Omega 3 and 4.6 times more Sugars than Cassava.
• While 7 oz of Raw Cassava contain 4.7 times more Energy, 4.7 times more Carbohydrate, 2 times more Fiber and 1.6 times more Protein than Raw Cantaloupe Melons.
• 7 ounces of Cantaloupe Melons provide inadequate amounts of Energy and Protein
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Cantaloupe Melons as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cantaloupe Melons VS Cassava

What are the health benefits of Cantaloupe Melons compared to Cassava?

Cantaloupe melons are a good source of vitamin C, vitamin A, and potassium, which support immune function, eye health, and heart health. They are also low in calories and high in water content, making them a hydrating and refreshing snack. On the other hand, cassava is a starchy root vegetable that is a good source of carbohydrates but lacks the same level of vitamins and minerals as cantaloupe. Overall, cantaloupe melons offer more nutritional benefits compared to cassava.

Can I lose weight easier by eating more Cantaloupe Melons or Cassava?

Cantaloupe melons are lower in calories and higher in water content compared to cassava, making them a better choice for weight loss. They are also rich in vitamins, minerals, and fiber, which can help keep you feeling full and satisfied. Incorporating cantaloupe melons into your diet can support your weight loss goals.

Should I eat more Cantaloupe Melons or more Cassava to gain more muscles while training consistently?

Cantaloupe melons are a good source of vitamin C and antioxidants, which can support muscle recovery and overall health. However, for muscle gain, it is important to focus on protein-rich foods like legumes, tofu, tempeh, nuts, seeds, and whole grains. Cassava is not particularly high in protein, so it may not be the best choice for muscle building. Instead, prioritize plant-based protein sources to support muscle growth and repair during training.

What is the environmental impact of producing Cantaloupe Melons compared to Cassava?

Cantaloupe melons have a higher environmental impact compared to cassava due to factors such as water usage, land usage, and greenhouse gas emissions associated with their production. Cassava is a more sustainable option as it requires less water and land to grow, making it a more environmentally friendly choice.