Comparing Nutrients in 100 grams Florida Oranges VS Cantaloupe Melons

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Florida Oranges	Cantaloupe Melons	Recommended Dietary Allowance
Energy	1.6% 46kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	2.88% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	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	8.88% 11.5g	6.28% 8.16g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	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	NA	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	NA	% 1.54g	g per day for Men 19-50 years
Sucrose	NA	% 4.35g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	18.8% 169μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.6% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	2.1% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	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	4.25% 17μg	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	50% 45mg	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	1.2% 0.18mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	4.3% 43mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	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	1.13% 0.09mg	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	1.04% 0.024mg	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	1.7% 12mg	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	7.85% 267mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.36% 87g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cantaloupe Melons per 100 g

Compare the macro and micronutrient content in 100 g of Florida Oranges versus 100 g of Cantaloupe Melons to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Florida Oranges have 2.4 times more Vitamin B1, 2.1 times more Vitamin B2, 2.4 times more Vitamin B5 and 1.2 times more Vitamin C than Cantaloupe Melons.
• While 100 g of Raw Cantaloupe Melons contain 15.4 times more Vitamin A, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Cantaloupe Melons provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• 100 grams of Cantaloupe Melons have insufficient amounts of Vitamin B2
• Both Raw Florida Oranges as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Cantaloupe Melons:

• 100 grams of Florida Oranges have 4.8 times more Calcium than Cantaloupe Melons.
• While 100 g of Raw Cantaloupe Melons contain 2.3 times more Iron and 1.6 times more Potassium than Raw Florida Oranges.
• Both Florida Oranges and Cantaloupe Melons contain similar levels of Copper, Magnesium and Water per 100 grams.
• 100 grams of Florida Oranges lack sufficient amounts of Iron and Phosphorus
• 100 grams of Cantaloupe Melons lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Cantaloupe Melons lack sufficient amounts of Manganese, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Florida Oranges have 1.4 times more Carbohydrate and 2.7 times more Fiber than Cantaloupe Melons.
• While 100 g of Raw Cantaloupe Melons contain 4.2 times more Omega 3 than Raw Florida Oranges.
• Both Florida Oranges and Cantaloupe Melons offer comparable quantities of Sugars per 100 grams.
• 100 grams of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Raw Cantaloupe Melons provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.