Comparing Nutrients in 7 ounces Cantaloupe Melons VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cantaloupe Melons	Florida Oranges	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.36% 0.062g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	25% 18g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Florida Oranges	Recommended Dietary Allowance
Vitamin A	37.3% 335μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	16.5% 0.2mg	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	4.96% 0.79mg	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	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	1.8% 18mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	8.6% 0.077mg	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	2.07% 0.048mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	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	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Cantaloupe Melons VS Florida Oranges per 7 oz

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

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

• 7 ounces of Cantaloupe Melons have 15.4 times more Vitamin A, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin K than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 2.4 times more Vitamin B1, 2.1 times more Vitamin B2 and 2.4 times more Vitamin B5 than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Florida Oranges provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Cantaloupe Melons have insufficient amounts of Vitamin B2
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Cantaloupe Melons as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Cantaloupe Melons have 2.3 times more Iron, 1.3 times more Phosphorus and 1.6 times more Potassium than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 4.8 times more Calcium than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Florida Oranges contain similar levels of Copper, Magnesium and Water per seven ounces.
• 7 ounces of Cantaloupe Melons lack sufficient amounts of Calcium
• 7 ounces of Florida Oranges lack sufficient amounts of Iron and Phosphorus
• Both Raw Cantaloupe Melons as well as Raw Florida Oranges lack sufficient amounts of Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cantaloupe Melons have 4.2 times more Omega 3 than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 1.4 times more Carbohydrate and 2.7 times more Fiber than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Florida Oranges offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Cantaloupe Melons as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Cantaloupe Melons VS Florida Oranges

What are the health benefits of Cantaloupe Melons compared to Florida Oranges?

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. Florida oranges are also rich in vitamin C and fiber, which can help with digestion and immune function. Both fruits offer health benefits, so including a variety of fruits in your diet can help ensure you get a wide range of nutrients.

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

Both cantaloupe melons and Florida oranges can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, cantaloupe melons are lower in calories and sugar compared to Florida oranges, making them a slightly better option for weight loss. Additionally, cantaloupe melons are a good source of vitamin C, vitamin A, and potassium, which can support overall health and weight management. Incorporating a variety of fruits and vegetables, including both cantaloupe melons and Florida oranges, can help you achieve your weight loss goals.

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

Both cantaloupe melons and Florida oranges are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. However, if your goal is to gain more muscle while training consistently, you may want to prioritize foods that are higher in protein, such as legumes, tofu, tempeh, nuts, seeds, and whole grains. These plant-based protein sources can help support muscle repair and growth. Additionally, be sure to include a variety of fruits and vegetables in your diet to provide essential vitamins, minerals, and antioxidants for overall health and performance.

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

Cantaloupe melons generally have a lower environmental impact compared to Florida oranges. Melons require less water, fertilizer, and pesticides to grow, making them a more sustainable option. Additionally, melons have a lower carbon footprint due to their shorter growing season and transportation distance. Choosing cantaloupe melons over Florida oranges can help reduce environmental impact.