Nutrients in 14 ounces of Casaba Melons

Raw Casaba Melons (Cucumis melo).

Macros Ratio

Protein Fat Carbs

14%

83%

14 oz ▼

Macro Nutrients

Casaba Melons

Energy111 kcal

3.83%

Raw Casaba Melons have 111.13004 kcal of Energy per 14 ounces, which is 3.83% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.4 g

0.41%

Raw Casaba Melons have 0.396893 g of Fat per 14 ounces, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.099 g

0.31%

Raw Casaba Melons have 0.09922325 g of Saturated Fat per 14 ounces, which is 0.31% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.087 g

5.46%

Raw Casaba Melons have 0.08731646 g of Omega 3 per 14 ounces, which is 5.46% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.067 g

0.4%

Raw Casaba Melons have 0.06747181 g of Omega 6 per 14 ounces, which is 0.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Casaba Melons have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate26 g

20%

Raw Casaba Melons have 26.1155594 g of Carbohydrate per 14 ounces, which is 20% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars22.6 g

31%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Casaba Melons have 22.5832117 g of Sugars per 14 ounces, which is 31% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber3.57 g

9.4%

Raw Casaba Melons have 3.572037 g of Fiber per 14 ounces, which is 9.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.4 g

7.87%

Raw Casaba Melons have 4.4055123 g of Protein per 14 ounces, which is 7.87% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Casaba Melons

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Casaba Melons have 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.06 mg

4.96%

Thiamine

Raw Casaba Melons have 0.05953395 mg of Vitamin B1 per 14 ounces, which is 4.96% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg

9.46%

Riboflavin

Raw Casaba Melons have 0.12303683 mg of Vitamin B2 per 14 ounces, which is 9.46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.92 mg

5.75%

Niacin, nicotinic acid, niacinamide

Raw Casaba Melons have 0.92079176 mg of Vitamin B3 per 14 ounces, which is 5.75% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.33 mg

6.67%

Pantothenic acid

Raw Casaba Melons have 0.33339012 mg of Vitamin B5 per 14 ounces, which is 6.67% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.65 mg

49.8%

Pyridoxine

Raw Casaba Melons have 0.64693559 mg of Vitamin B6 per 14 ounces, which is 49.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B931.8 μg

7.94%

Folates and Folic Acid

Raw Casaba Melons have 31.75144 μg of Vitamin B9 per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Casaba Melons have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C86.5 mg

96%

Ascorbic acid

Raw Casaba Melons have 86.522674 mg of Vitamin C per 14 ounces, which is 96% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Casaba Melons have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.2 mg

1.32%

Tocopherols and Tocotrienols

Raw Casaba Melons have 0.1984465 mg of Vitamin E per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K9.92 μg

8.27%

Phytomenadione or phylloquinone

Raw Casaba Melons have 9.922325 μg of Vitamin K per 14 ounces, which is 8.27% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Casaba Melons

Calcium43.7 mg

4.37%

Raw Casaba Melons have 43.65823 mg of Calcium per 14 ounces, which is 4.37% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.24 mg

26.5%

Raw Casaba Melons have 0.2381358 mg of Copper per 14 ounces, which is 26.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.35 mg

17%

Raw Casaba Melons have 1.3494362 mg of Iron per 14 ounces, which is 17% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium43.7 mg

10.4%

Raw Casaba Melons have 43.65823 mg of Magnesium per 14 ounces, which is 10.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.14 mg

6.04%

Raw Casaba Melons have 0.13891255 mg of Manganese per 14 ounces, which is 6.04% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus20 mg

2.83%

Raw Casaba Melons have 19.84465 mg of Phosphorus per 14 ounces, which is 2.83% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium722 mg

21.2%

Raw Casaba Melons have 722.34526 mg of Potassium per 14 ounces, which is 21.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.6 μg

2.9%

Raw Casaba Melons have 1.587572 μg of Selenium per 14 ounces, which is 2.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium35.7 mg

2.4%

Raw Casaba Melons have 35.72037 mg of Sodium per 14 ounces, which is 2.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.28 mg

2.53%

Raw Casaba Melons have 0.2778251 mg of Zinc per 14 ounces, which is 2.53% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water365 g

9.85%

Raw Casaba Melons have 364.5462205 g of Water per 14 ounces, which is 9.85% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Casaba Melons:

14 ounces of Casaba Melons has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B6.
It also has a good amount of Vitamin B2, Vitamin B9 and Vitamin K.
This fruit has some Vitamin B1, Vitamin B3 and Vitamin B5.
While 14 ounces of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Casaba Melons:

14 ounces of Casaba Melons is an excellent source of Copper and Potassium.
It has a good amount of Iron and Magnesium.
It also has some Calcium, Manganese, Phosphorus, Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 14 ounces of Raw Casaba Melons:

14 ounces of Casaba Melons is an excellent source of Carbohydrate and Sugars.
It has a good amount of Fiber and Protein.
It also has some Omega 3.
It has no Fat, Saturated Fat and Omega 6.

Compare Raw Casaba Melons with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Casaba Melons

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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