Comparing Nutrients in 7 ounces Casaba Melons VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Casaba Melons	14%	3%	83%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Casaba Melons	Florida Oranges	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	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	10% 13g	17.6% 23g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	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	3.93% 2.2g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Casaba Melons	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	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	3.97% 16μg	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	48% 43.3mg	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

	Casaba Melons	Florida Oranges	Recommended Dietary Allowance
Calcium	2.2% 22mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	8.6% 0.077mg	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	2.23% 0.18mg	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	2.07% 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	1.4% 9.92mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	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	1.2% 18mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.93% 182g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Casaba Melons VS Florida Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Casaba 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 Casaba Melons vs Florida Oranges:

• 7 ounces of Casaba Melons have 3.2 times more Vitamin B6 and more Vitamin K than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 6.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B5, 2.1 times more Vitamin B9 and 2.1 times more Vitamin C than Raw Casaba Melons.
• 7 ounces of Casaba Melons have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Casaba Melons as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Casaba Melons have 1.5 times more Copper and 3.8 times more Iron than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 3.9 times more Calcium than Raw Casaba Melons.
• Both Casaba Melons and Florida Oranges contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Casaba Melons lack sufficient amounts of Calcium
• 7 ounces of Florida Oranges lack sufficient amounts of Iron
• Both Raw Casaba Melons as well as Raw Florida Oranges lack sufficient amounts of Manganese, Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Florida Oranges contain 1.8 times more Carbohydrate, 1.6 times more Sugars and 2.7 times more Fiber than Raw Casaba Melons.
• Both Raw Casaba Melons as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Casaba Melons VS Florida Oranges

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

Casaba melons are a good source of vitamin C, vitamin A, and potassium, which can support immune function, eye health, and heart health. Florida oranges are also high in vitamin C and fiber, which can help with digestion and skin health. Both fruits offer health benefits, so including a variety of fruits in your diet is important for overall health and well-being.

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

Both Casaba melons and Florida oranges are low in calories and high in fiber, making them great options for weight loss. However, Casaba melons are lower in calories and sugar compared to Florida oranges, so they may be a slightly better choice for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet, along with regular physical activity, is important for successful weight loss.

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

Both Casaba melons and Florida oranges are nutritious fruits, but if you are looking to gain more muscle while training consistently, Florida oranges may be the better choice. Oranges are a good source of vitamin C, which is important for collagen synthesis and muscle repair. They also contain carbohydrates for energy and hydration, which are essential for muscle growth and recovery. Casaba melons are lower in calories and carbohydrates compared to oranges, so they may not provide as much energy for your workouts. However, both fruits can be part of a balanced diet to support your muscle-building goals.

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

Casaba 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 smaller carbon footprint due to their lower transportation costs, as they are typically grown in a wider range of climates compared to oranges.