Comparing Nutrients in 7 ounces Casaba Melons VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Casaba Melons	14%	3%	83%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Casaba Melons	Oranges with Peel	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	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	10% 13g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Casaba Melons	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	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	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	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	3.97% 16μg	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	48% 43.3mg	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

	Casaba Melons	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.2% 22mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	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	1.4% 9.92mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	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	1.2% 18mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.93% 182g	4.4% 163g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Casaba Melons have 1.8 times more Vitamin B6 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 6.7 times more Vitamin B1, 1.6 times more Vitamin B2, 2.2 times more Vitamin B3, 3.9 times more Vitamin B5, 3.8 times more Vitamin B9 and 3.3 times more Vitamin C than Raw Casaba Melons.
• 7 ounces of Casaba Melons have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Raw Casaba Melons as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 oz of Raw Oranges with Peel contain 6.4 times more Calcium, 2.4 times more Iron, 1.3 times more Magnesium and 4.4 times more Phosphorus than Raw Casaba Melons.
• Both Casaba Melons and Oranges with Peel contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Casaba Melons lack sufficient amounts of Calcium and Phosphorus
• Both Raw Casaba 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 oz of Raw Oranges with Peel contain 2.3 times more Energy, 2.4 times more Carbohydrate and 5 times more Fiber than Raw Casaba Melons.
• 7 ounces of Casaba Melons provide inadequate amounts of Energy and Protein
• Both Raw Casaba Melons as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Casaba Melons VS Oranges with Peel

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

Casaba melons are a good source of vitamin C, which supports the immune system and skin health. They also contain potassium, which is important for heart health and muscle function. Oranges with peel are also high in vitamin C and fiber, which can aid in digestion and help regulate blood sugar levels. Both fruits are nutritious choices, but casaba melons may be lower in calories and sugar compared to oranges with peel.

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

Both casaba melons and oranges with peel are low in calories and high in fiber, making them great choices for weight loss. However, oranges with peel may be slightly more beneficial due to their higher fiber content, which can help you feel fuller for longer and support healthy digestion. Ultimately, the key to weight loss is maintaining a balanced diet and incorporating a variety of fruits and vegetables.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods that provide adequate protein, carbohydrates, and essential vitamins and minerals. Both Casaba melons and oranges with peel are healthy options, but for muscle gain, it is recommended to prioritize foods high in protein such as legumes, tofu, tempeh, nuts, seeds, and whole grains. These foods will provide the necessary amino acids needed for muscle growth and repair. Additionally, incorporating a variety of fruits and vegetables, including Casaba melons and oranges, can help provide antioxidants and other nutrients that support overall health and performance.

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

Casaba 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 typically have a smaller carbon footprint due to their lower transportation costs and energy requirements for cultivation. Choosing casaba melons over oranges with peel can help reduce your environmental impact.