Comparing Nutrients in 100 grams Casaba Melons VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Casaba Melons	14%	3%	83%
Oranges	7%	2%	91%

Macro Nutrients

	Casaba Melons	Oranges	Recommended Dietary Allowance
Energy	0.97% 28kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	1.38% 0.022g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.06% 6.6g	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	7.85% 5.7g	13% 9.35g	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	2.37% 0.9g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	2% 1.1g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Casaba Melons	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.45% 0.23mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.084mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	4.6% 0.06mg	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	2% 8μg	7.5% 30μg	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	24.2% 22mg	59% 53.2mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Casaba Melons	Oranges	Recommended Dietary Allowance
Calcium	1.1% 11mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	6.67% 0.06mg	5% 0.045mg	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	4.25% 0.34mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	1.52% 0.035mg	1.1% 0.025mg	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	0.71% 5mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	5.35% 182mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.34% 86.8g	3700g per day for Men 19-50 years

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

• Raw Casaba Melons have 2.7 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 5.8 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B5, 3.8 times more Vitamin B9, 2.4 times more Vitamin C and 3.6 times more Vitamin E than Raw Casaba Melons.
• Both Raw Casaba Melons and Raw Oranges have similar amounts of Vitamin B3 per 100 g.
• Both Raw Casaba Melons as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Casaba Melons vs Oranges:

• Raw Casaba Melons have 1.3 times more Copper, 3.4 times more Iron and 1.4 times more Manganese than Raw Oranges.
• While Raw Oranges contain 3.6 times more Calcium and 2.8 times more Phosphorus than Raw Casaba Melons.
• Both Raw Casaba Melons and Raw Oranges have similar amounts of Magnesium, Potassium and Water per 100 g.
• Both Raw Casaba Melons as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Casaba Melons have 3.1 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 1.7 times more Energy, 1.8 times more Carbohydrate, 1.6 times more Sugars and 2.7 times more Fiber than Raw Casaba Melons.
• Both Raw Casaba Melons and Raw Oranges have similar amounts of Protein per 100 g.
• Both Raw Casaba Melons as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.