Comparing Nutrients in 7 ounces Cantaloupe Melons VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cantaloupe Melons	Oranges with Peel	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	4.3% 125kcal	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	23.7% 30.8g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	37.3% 335μg	2.87% 25.8μg	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	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.8% 18mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	3.54% 0.081mg	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Cantaloupe Melons VS Oranges with Peel per 7 oz

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

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

• 7 ounces of Cantaloupe Melons have 13 times more Vitamin A and 1.5 times more Vitamin B3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.4 times more Vitamin B1, 2.6 times more Vitamin B2, 3.1 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Cantaloupe Melons.
• 7 ounces of Cantaloupe Melons have insufficient amounts of Vitamin B2
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Cantaloupe Melons as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cantaloupe Melons vs Oranges with Peel :

• 7 ounces of Cantaloupe Melons have 1.4 times more Potassium than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 7.8 times more Calcium, 1.4 times more Copper, 3.8 times more Iron and 1.5 times more Phosphorus than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Oranges with Peel contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Cantaloupe Melons lack sufficient amounts of Calcium
• Both Raw Cantaloupe Melons as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cantaloupe Melons have 2.9 times more Omega 3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.9 times more Energy, 1.9 times more Carbohydrate, 5 times more Fiber and 1.5 times more Protein than Raw Cantaloupe Melons.
• 7 ounces of Cantaloupe Melons provide inadequate amounts of Energy and Protein
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Cantaloupe Melons as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cantaloupe Melons VS Oranges with Peel

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

Cantaloupe melons are a good source of vitamin C, vitamin A, and potassium, which support immune function, eye health, and heart health. Oranges with peel provide additional fiber and antioxidants, which can help with digestion and reduce inflammation. Both are nutritious options, but cantaloupe may be lower in calories and sugar compared to oranges with peel.

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

Both cantaloupe melons and oranges with peel are healthy choices for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. However, cantaloupe melons are slightly lower in calories and higher in water content compared to oranges with peel. Ultimately, weight loss depends on creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet, along with other healthy foods and regular physical activity, is key for successful weight loss.

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

Both cantaloupe melons and oranges with peel can be beneficial for muscle gain due to their vitamin C content, which is important for collagen synthesis and muscle repair. However, oranges with peel contain more fiber, which can aid in digestion and nutrient absorption. Additionally, the peel of oranges contains antioxidants that can help reduce inflammation and oxidative stress in the body. Overall, both fruits can be included in a balanced diet to support muscle growth, but oranges with peel may offer slightly more benefits in terms of fiber and antioxidants.

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

Cantaloupe melons generally have a lower environmental impact compared to oranges with peel. Melons require less water, pesticides, and fertilizers to grow, making them a more sustainable option. Additionally, melons have a smaller carbon footprint due to their lower transportation and storage requirements. However, it's important to consider factors such as seasonality, local sourcing, and farming practices when assessing the overall environmental impact of food production.