Comparing Nutrients in 7 ounces Cantaloupe Melons VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cantaloupe Melons	Navel 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	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.27% 0.046g	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	19% 25g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 8.63g	% 8.5g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Navel 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	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	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	Navel 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	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	3.54% 0.081mg	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.13% 2mg	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	4.6% 171g	3700g per day for Men 19-50 years

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

• Raw Cantaloupe Melons have 14.1 times more Vitamin A, 1.7 times more Vitamin B3 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 2.5 times more Vitamin B5, 1.6 times more Vitamin B9, 1.6 times more Vitamin C and 3 times more Vitamin E than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Navel Oranges have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Cantaloupe Melons as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Cantaloupe Melons have 1.6 times more Iron, 1.4 times more Manganese, 1.6 times more Potassium, 16 times more Sodium and 2.3 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.8 times more Calcium and 1.5 times more Phosphorus than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Navel Oranges have similar amounts of Copper, Magnesium and Water per 7 oz.
• Both Raw Cantaloupe Melons as well as Raw Navel Oranges have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Cantaloupe Melons have 5.1 times more Omega 3 than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Energy, 1.5 times more Carbohydrate and 2.4 times more Fiber than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Navel Oranges have similar amounts of Sugars, Fructose and Protein per 7 oz.
• Both Raw Cantaloupe Melons as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.