Comparing Nutrients in 7 ounces Casaba Melons VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Casaba Melons	14%	3%	83%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Casaba Melons	Navel Oranges	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	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	10% 13g	19% 25g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	NA	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	NA	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 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	3.93% 2.2g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Casaba Melons	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	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	3.97% 16μg	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	48% 43.3mg	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

	Casaba Melons	Navel 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	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	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	1.4% 9.92mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	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	1.2% 18mg	0.13% 2mg	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	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Casaba Melons VS Navel Oranges per 7 oz

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

• 7 ounces of Casaba Melons have 2.1 times more Vitamin B6 and more Vitamin K than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 4.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3, 3.1 times more Vitamin B5, 4.3 times more Vitamin B9 and 2.7 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 Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Casaba Melons as well as Raw Navel 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 Navel Oranges:

• 7 ounces of Casaba Melons have 1.5 times more Copper and 2.6 times more Iron than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 3.9 times more Calcium and 4.6 times more Phosphorus than Raw Casaba Melons.
• Both Casaba Melons and Navel Oranges contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Casaba Melons lack sufficient amounts of Calcium and Phosphorus
• 7 ounces of Navel Oranges lack sufficient amounts of Iron
• Both Raw Casaba 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 oz of Raw Navel Oranges contain 1.9 times more Carbohydrate, 1.5 times more Sugars and 2.4 times more Fiber than Raw Casaba Melons.
• Both Raw Casaba Melons as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Casaba Melons VS Navel Oranges

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

Casaba melons are a good source of vitamin C, vitamin A, potassium, and dietary fiber. They are low in calories and have a high water content, making them hydrating and a good choice for weight management. Navel oranges are also rich in vitamin C, fiber, and antioxidants. Both fruits offer health benefits, but casaba melons may be lower in calories and higher in water content compared to navel oranges.

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

Both Casaba melons and Navel oranges are low in calories and high in fiber, making them great choices for weight loss. However, Navel oranges are slightly lower in calories and higher in vitamin C, which can help boost metabolism. 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 exercise, is important for achieving your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Both Casaba melons and Navel oranges are not particularly high in protein. Instead, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, quinoa, nuts, and seeds into your diet to support muscle growth and recovery.

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

Casaba melons generally have a lower environmental impact compared to navel oranges in terms of water usage, land usage, and greenhouse gas emissions. Melons typically require less water and land to grow compared to citrus fruits like oranges. Additionally, melons have a shorter growing period which can result in lower overall greenhouse gas emissions. However, it is important to consider factors such as transportation and packaging when assessing the environmental impact of any food product.