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

Nutrient Comparison: Cantaloupe Melons VS Navel Oranges per 7 oz

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

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

• 7 ounces of Cantaloupe Melons have 14.1 times more Vitamin A, 1.7 times more Vitamin B3 and more Vitamin K than Navel Oranges.
• While 7 oz of 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 and 1.6 times more Vitamin C than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Navel Oranges provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cantaloupe Melons have insufficient amounts of Vitamin B2
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Cantaloupe Melons as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Cantaloupe Melons have 1.6 times more Iron and 1.6 times more Potassium than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 4.8 times more Calcium and 1.5 times more Phosphorus than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Navel 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 Navel Oranges lack sufficient amounts of Iron
• Both Raw Cantaloupe Melons as well as Raw Navel 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 5.1 times more Omega 3 than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.5 times more Carbohydrate and 2.4 times more Fiber than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Navel Oranges offer comparable quantities of Sugars and Fructose per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Cantaloupe Melons as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Cantaloupe Melons VS Navel Oranges

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

Both cantaloupe melons and navel oranges are excellent sources of vitamins and minerals. Cantaloupe melons are particularly high in vitamin C, vitamin A, and potassium, which can support immune function, eye health, and heart health. Navel oranges are also rich in vitamin C and fiber, which can help with digestion and skin health. Overall, both fruits are nutritious options to include in a balanced vegan diet.

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

Both cantaloupe melons and navel oranges are low in calories and high in fiber, making them great options for weight loss. However, cantaloupe melons are slightly lower in calories and higher in water content compared to navel oranges, which can help you feel more full and hydrated. Ultimately, both fruits can be included in a balanced diet to support weight loss efforts.

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

Both cantaloupe melons and navel oranges can be beneficial for muscle gain due to their high vitamin C content, which is important for collagen synthesis and muscle repair. However, if you are looking to specifically support muscle growth, navel oranges may be a better choice as they also provide a good source of carbohydrates for energy during workouts. Additionally, the natural sugars in navel oranges can help replenish glycogen stores post-workout. Incorporating a variety of fruits and vegetables into your diet, including both cantaloupe melons and navel oranges, can help support overall muscle health and recovery.

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

Cantaloupe melons generally have a lower environmental impact compared to navel oranges. Melons require less water, pesticides, and fertilizers to grow, making them a more sustainable option. Additionally, melons tend to have a smaller carbon footprint due to their shorter growing season and lower transportation costs. Choosing locally grown and organic options can further reduce the environmental impact of both fruits.