Comparing Nutrients in 100 grams Cantaloupe Melons VS Casaba Melons

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Casaba Melons	14%	3%	83%

Macro Nutrients

	Cantaloupe Melons	Casaba Melons	Recommended Dietary Allowance
Energy	1.17% 34kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	2.88% 0.046g	1.38% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	0.1% 0.017g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.28% 8.16g	5.06% 6.6g	130g per day for Men 19-50 years
Sugars	11% 7.86g	7.85% 5.7g	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	2.58% 1.87g	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	% 1.54g	NA	g per day for Men 19-50 years
Sucrose	% 4.35g	NA	g per day for Men 19-50 years
Fiber	2.37% 0.9g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	1.5% 0.84g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Casaba Melons	Recommended Dietary Allowance
Vitamin A	18.8% 169μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.73mg	1.45% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.11mg	1.7% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.54% 0.072mg	12.5% 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	5.25% 21μg	2% 8μg	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	40.8% 36.7mg	24.2% 22mg	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	0.33% 0.05mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Casaba Melons	Recommended Dietary Allowance
Calcium	0.9% 9mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	4.56% 0.041mg	6.67% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	2.63% 0.21mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	1.52% 0.035mg	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	2.14% 15mg	0.71% 5mg	700mg per day for Men 19-50 years
Potassium	7.85% 267mg	5.35% 182mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.5% 92g	3700g per day for Men 19-50 years

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

• Raw Cantaloupe Melons have more Vitamin A, 2.7 times more Vitamin B1, 3.2 times more Vitamin B3, 1.3 times more Vitamin B5, 2.6 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Casaba Melons.
• While Raw Casaba Melons contain 1.6 times more Vitamin B2 and 2.3 times more Vitamin B6 than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Casaba Melons have similar amounts of Vitamin K per 100 g.
• Both Raw Cantaloupe Melons as well as Raw Casaba Melons have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Cantaloupe Melons vs Casaba Melons:

• Raw Cantaloupe Melons have 3 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Sodium and 2.6 times more Zinc than Raw Casaba Melons.
• While Raw Casaba Melons contain 1.5 times more Copper and 1.6 times more Iron than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Casaba Melons have similar amounts of Calcium, Magnesium, Manganese and Water per 100 g.
• Both Raw Cantaloupe Melons as well as Raw Casaba Melons have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Cantaloupe Melons have 1.2 times more Energy, 2.1 times more Omega 3, 1.2 times more Carbohydrate and 1.4 times more Sugars than Raw Casaba Melons.
• While Raw Casaba Melons contain 1.3 times more Protein than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Casaba Melons have similar amounts of Fiber per 100 g.
• Both Raw Cantaloupe Melons as well as Raw Casaba Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.