Comparing Nutrients in 7 ounces Cantaloupe Melons VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cantaloupe Melons	Valencia Oranges	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.51% 0.087g	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% 23.6g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	NA	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	13% 4.96g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	37.3% 335μg	2.65% 24μg	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	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	9.6% 0.13mg	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	19.3% 77.4μg	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	107% 96mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.8% 18mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	8.16% 0.073mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	3.54% 0.081mg	2% 0.046mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.63% 171g	3700g per day for Men 19-50 years

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

• Raw Cantaloupe Melons have 14.1 times more Vitamin A and 2.7 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2.4 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Valencia Oranges have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Cantaloupe Melons as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cantaloupe Melons vs Valencia Oranges:

• Raw Cantaloupe Melons have 2.3 times more Iron, 1.8 times more Manganese, 1.5 times more Potassium, more Sodium and 3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.4 times more Calcium than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Valencia Oranges have similar amounts of Copper, Magnesium, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Cantaloupe Melons have 2.9 times more Omega 3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Energy, 1.5 times more Carbohydrate and 2.8 times more Fiber than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Valencia Oranges have similar amounts of Protein per 7 oz.
• Both Raw Cantaloupe Melons as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.