Comparing Nutrients in 7 ounces Cantaloupe Melons VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cantaloupe Melons	Brazilnuts	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	100% 32g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	6.38% 4.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 8.63g	% 4.62g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	39% 15g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Brazilnuts	Recommended Dietary Allowance
Vitamin A	37.3% 335μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	0.66% 0.099mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Brazilnuts	Recommended Dietary Allowance
Calcium	1.8% 18mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	3.54% 0.081mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cantaloupe Melons VS Brazilnuts per 7 oz

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

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

• 7 ounces of Cantaloupe Melons have more Vitamin A, 2.5 times more Vitamin B3, 52.4 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 15 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 113 times more Vitamin E than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Brazilnuts provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cantaloupe Melons have insufficient amounts of Vitamin B2 and Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Cantaloupe Melons as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cantaloupe Melons vs Brazilnuts:

• 7 ounces of Cantaloupe Melons have 26.4 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 17.8 times more Calcium, 42.5 times more Copper, 11.6 times more Iron, 31.3 times more Magnesium, 29.8 times more Manganese, 48.3 times more Phosphorus, 2.5 times more Potassium, 4792.5 times more Selenium and 22.6 times more Zinc than Raw Cantaloupe Melons.
• 7 ounces of Cantaloupe Melons lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cantaloupe Melons have 1.3 times more Omega 3, 3.4 times more Sugars and more Fructose than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 19.4 times more Energy, 353.2 times more Fat, 316.4 times more Saturated Fat, 696.1 times more Omega 6, 1.4 times more Carbohydrate, 8.3 times more Fiber and 17 times more Protein than Raw Cantaloupe Melons.
• 7 ounces of Cantaloupe Melons provide inadequate amounts of Energy, Omega 6 and Protein

Frequently Asked Questions about Cantaloupe Melons VS Brazilnuts

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

Cantaloupe melons are a good source of vitamin C, vitamin A, and potassium, which can 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, Brazil nuts are a rich source of selenium, a mineral important for thyroid function and antioxidant defense. They also provide healthy fats and protein. Both foods offer unique health benefits, so incorporating a variety of nutrient-dense foods into your diet is key for overall health and well-being.

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

Both cantaloupe melons and Brazil nuts can be part of a healthy weight loss diet, but they have different nutritional profiles. Cantaloupe melons are low in calories and high in water content, making them a great option for weight loss due to their high fiber content, which can help you feel full and satisfied. Brazil nuts, on the other hand, are calorie-dense and high in healthy fats, making them a good source of energy but should be consumed in moderation. Ultimately, weight loss is about creating a calorie deficit, so incorporating a variety of fruits, nuts, vegetables, and whole grains into your diet is key for overall health and weight management.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Cantaloupe melons are a good source of vitamins and minerals but are low in protein. Brazil nuts, on the other hand, are a good source of protein and healthy fats. To support muscle growth, it would be beneficial to include more protein-rich foods like Brazil nuts in your diet along with a balanced intake of other plant-based protein sources such as legumes, tofu, tempeh, and quinoa.

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

Cantaloupe melons have a lower environmental impact compared to Brazil nuts. Melons require less water, land, and resources to grow, making them a more sustainable option. Brazil nuts, on the other hand, are typically harvested from rainforests, which can lead to deforestation and habitat destruction. Choosing cantaloupe melons over Brazil nuts can help reduce your carbon footprint and support environmental conservation efforts.