Comparing Nutrients in 7 ounces Casaba Melons VS Honeydew Melons

Macros Ratio

	Protein	Fat	Carbs
Casaba Melons	14%	3%	83%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Casaba Melons	Honeydew Melons	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	14% 18g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	22.2% 16g	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	NA	8.1% 5.87g	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	NA	% 5.3g	g per day for Men 19-50 years
Sucrose	NA	% 4.92g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Casaba Melons	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	13.4% 0.17mg	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	3.97% 16μg	9.43% 37.7μg	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	48% 43.3mg	39.7% 35.7mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Casaba Melons	Honeydew Melons	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	5.3% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	8.43% 0.67mg	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	2.33% 0.054mg	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	1.4% 9.92mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	13.3% 452mg	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	1.2% 18mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.93% 182g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Casaba Melons vs Honeydew Melons:

• Raw Casaba Melons have 2.6 times more Vitamin B2, 1.9 times more Vitamin B6 and 1.2 times more Vitamin C than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 2.5 times more Vitamin B1, 1.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.4 times more Vitamin B9 than Raw Casaba Melons.
• Both Raw Casaba Melons and Raw Honeydew Melons have similar amounts of Vitamin K per 7 oz.
• Both Raw Casaba Melons as well as Raw Honeydew Melons have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Casaba Melons vs Honeydew Melons:

• Raw Casaba Melons have 1.8 times more Calcium, 2.5 times more Copper, 2 times more Iron and 1.3 times more Manganese than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 2.2 times more Phosphorus, 1.3 times more Potassium, 1.8 times more Selenium and 2 times more Sodium than Raw Casaba Melons.
• Both Raw Casaba Melons and Raw Honeydew Melons have similar amounts of Magnesium and Water per 7 oz.
• Both Raw Casaba Melons as well as Raw Honeydew Melons have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Casaba Melons have 2.1 times more Protein than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 1.3 times more Energy, 1.5 times more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Sugars than Raw Casaba Melons.
• Both Raw Casaba Melons and Raw Honeydew Melons have similar amounts of Fiber per 7 oz.
• Both Raw Casaba Melons as well as Raw Honeydew Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.