Comparing Nutrients in 100 grams Cantaloupe Melons VS Honeydew Melons

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Cantaloupe Melons	Honeydew Melons	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	2.88% 0.046g	2.06% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	0.15% 0.026g	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	7% 9.1g	130g per day for Men 19-50 years
Sugars	11% 7.86g	11% 8.1g	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	4.1% 2.96g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	% 4.35g	% 2.48g	g per day for Men 19-50 years
Fiber	2.37% 0.9g	2.1% 0.8g	38g per day for Men 19-50 years
Protein	1.5% 0.84g	0.96% 0.54g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	18.8% 169μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	3.17% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.73mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.11mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.54% 0.072mg	6.77% 0.088mg	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	4.75% 19μg	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	20% 18mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Honeydew Melons	Recommended Dietary Allowance
Calcium	0.9% 9mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	4.56% 0.041mg	2.67% 0.024mg	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	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	1.17% 0.027mg	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	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	7.85% 267mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.43% 90g	3700g per day for Men 19-50 years

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

• Raw Cantaloupe Melons have 56.3 times more Vitamin A, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 2 times more Vitamin C than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 1.5 times more Vitamin B5 than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Honeydew Melons have similar amounts of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin K per 100 g.
• Both Raw Cantaloupe Melons as well as Raw Honeydew Melons have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 g.

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

• Raw Cantaloupe Melons have 1.7 times more Copper, 1.2 times more Iron, 1.5 times more Manganese, 1.4 times more Phosphorus and 2 times more Zinc than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 1.8 times more Selenium than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Honeydew Melons have similar amounts of Magnesium, Potassium, Sodium and Water per 100 g.
• Both Raw Cantaloupe Melons as well as Raw Honeydew Melons have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Cantaloupe Melons have 1.4 times more Omega 3 and 1.6 times more Protein than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 1.6 times more Fructose than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Raw Honeydew Melons have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 100 g.
• Both Raw Cantaloupe Melons as well as Raw Honeydew Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.