Comparing Nutrients in 7 ounces Navel Oranges VS Cantaloupe Melons

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Navel Oranges	Cantaloupe Melons	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	12.5% 16g	130g per day for Men 19-50 years
Sugars	23.3% 17g	21.5% 15.6g	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	6.16% 4.47g	5.1% 3.7g	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	% 3.9g	% 3.06g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 8.63g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	37.3% 335μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	11% 0.14mg	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	17% 67.5μg	10.4% 41.7μg	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	130% 117mg	81% 73mg	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	2% 0.3mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	9.04% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	3.22% 0.26mg	5.2% 0.42mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	3.54% 0.081mg	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	6.52% 45.6mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cantaloupe Melons per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 2.5 times more Vitamin B5, 1.6 times more Vitamin B9 and 1.6 times more Vitamin C than Cantaloupe Melons.
• While 7 oz of Raw Cantaloupe Melons contain 14.1 times more Vitamin A, 1.7 times more Vitamin B3 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Cantaloupe Melons provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• 7 ounces of Cantaloupe Melons have insufficient amounts of Vitamin B2
• Both Raw Navel Oranges as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cantaloupe Melons:

• 7 ounces of Navel Oranges have 4.8 times more Calcium and 1.5 times more Phosphorus than Cantaloupe Melons.
• While 7 oz of Raw Cantaloupe Melons contain 1.6 times more Iron and 1.6 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Cantaloupe Melons contain similar levels of Copper, Magnesium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron
• 7 ounces of Cantaloupe Melons lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Cantaloupe Melons lack sufficient amounts of Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.5 times more Carbohydrate, 1.2 times more Fructose and 2.4 times more Fiber than Cantaloupe Melons.
• While 7 oz of Raw Cantaloupe Melons contain 5.1 times more Omega 3 than Raw Navel Oranges.
• Both Navel Oranges and Cantaloupe Melons offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Raw Cantaloupe Melons provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.