Comparing Nutrients in 100 grams Mangos VS Cantaloupe Melons

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Mangos	Cantaloupe Melons	Recommended Dietary Allowance
Energy	2.07% 60kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	2.88% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.019g	0.21% 0.035g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	6.28% 8.16g	130g per day for Men 19-50 years
Sugars	19% 13.7g	11% 7.86g	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	6.46% 4.68g	2.58% 1.87g	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	% 2g	% 1.54g	g per day for Men 19-50 years
Sucrose	% 6.97g	% 4.35g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	1.46% 0.82g	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Mangos	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	6% 54μg	18.8% 169μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.33% 0.028mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	4.6% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	2.1% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.15% 0.12mg	5.54% 0.072mg	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	10.8% 43μg	5.25% 21μg	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	40.4% 36.4mg	40.8% 36.7mg	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	6% 0.9mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.5% 4.2μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	4.56% 0.041mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	2% 0.16mg	2.63% 0.21mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	2.74% 0.063mg	1.8% 0.041mg	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	2% 14mg	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	4.94% 168mg	7.85% 267mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.09mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.26% 83.5g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Mangos vs Cantaloupe Melons:

• Raw Mangos have 2 times more Vitamin B2, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9, 18 times more Vitamin E and 1.7 times more Vitamin K than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 3.1 times more Vitamin A and 1.5 times more Vitamin B1 than Raw Mangos.
• Both Raw Mangos and Raw Cantaloupe Melons have similar amounts of Vitamin B3 and Vitamin C per 100 g.
• Both Raw Mangos as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Mangos vs Cantaloupe Melons:

• Raw Mangos have 1.2 times more Calcium, 2.7 times more Copper, 1.5 times more Manganese and 1.5 times more Selenium than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 1.3 times more Iron, 1.6 times more Potassium, 16 times more Sodium and 2 times more Zinc than Raw Mangos.
• Both Raw Mangos and Raw Cantaloupe Melons have similar amounts of Magnesium, Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Mangos have 1.8 times more Energy, 1.8 times more Carbohydrate, 1.7 times more Sugars, 2.5 times more Fructose and 1.8 times more Fiber than Raw Cantaloupe Melons.
• Both Raw Mangos and Raw Cantaloupe Melons have similar amounts of Omega 3 and Protein per 100 g.
• Both Raw Mangos as well as Raw Cantaloupe Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.