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Nutrients in 300 calories of Cantaloupe Melons

Raw Cantaloupe Melons (Cucumis melo).

Weight per 300 Calories

Cantaloupe Melons
882g

Raw Cantaloupe Melons has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
9%
5%
86%
300 kcal ▼

Macro Nutrients

Cantaloupe Melons
Energy300 kcal
10.3%
Raw Cantaloupe Melons have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.68 g
1.73%
Raw Cantaloupe Melons have 1.6764705882353 g of Fat per 300 calories, which is 1.73% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.45 g
1.4%
Raw Cantaloupe Melons have 0.45 g of Saturated Fat per 300 calories, which is 1.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.41 g
25.4%
Raw Cantaloupe Melons have 0.40588235294118 g of Omega 3 per 300 calories, which is 25.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.31 g
1.8%
Raw Cantaloupe Melons have 0.30882352941176 g of Omega 6 per 300 calories, which is 1.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Cantaloupe Melons have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate72 g
55.4%
Raw Cantaloupe Melons have 72 g of Carbohydrate per 300 calories, which is 55.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars69.4 g
96%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Cantaloupe Melons have 69.352941176471 g of Sugars per 300 calories, which is 96% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose16.5 g
22.8%
≤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]
Raw Cantaloupe Melons have 16.5 g of Fructose per 300 calories, which is 22.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose13.6 g
%
Raw Cantaloupe Melons have 13.588235294118 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose38.4 g
%
Raw Cantaloupe Melons have 38.382352941176 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber7.94 g
21%
Raw Cantaloupe Melons have 7.9411764705882 g of Fiber per 300 calories, which is 21% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein7.4 g
13.2%
Raw Cantaloupe Melons have 7.4117647058824 g of Protein per 300 calories, which is 13.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cantaloupe Melons
Vitamin A1491 μg
166%
RAE, retinol activity equivalents
Raw Cantaloupe Melons have 1491.1764705882 μg of Vitamin A per 300 calories, which is 166% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.36 mg
30%
Thiamine
Raw Cantaloupe Melons have 0.36176470588235 mg of Vitamin B1 per 300 calories, which is 30% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.17 mg
13%
Riboflavin
Raw Cantaloupe Melons have 0.16764705882353 mg of Vitamin B2 per 300 calories, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.48 mg
40.5%
Niacin, nicotinic acid, niacinamide
Raw Cantaloupe Melons have 6.4764705882353 mg of Vitamin B3 per 300 calories, which is 40.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.93 mg
18.5%
Pantothenic acid
Raw Cantaloupe Melons have 0.92647058823529 mg of Vitamin B5 per 300 calories, which is 18.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.64 mg
49%
Pyridoxine
Raw Cantaloupe Melons have 0.63529411764706 mg of Vitamin B6 per 300 calories, which is 49% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9185 μg
46.3%
Folates and Folic Acid
Raw Cantaloupe Melons have 185.29411764706 μg of Vitamin B9 per 300 calories, which is 46.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Cantaloupe Melons have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C324 mg
360%
Ascorbic acid
Raw Cantaloupe Melons have 323.82352941176 mg of Vitamin C per 300 calories, which is 360% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Cantaloupe Melons have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.44 mg
2.94%
Tocopherols and Tocotrienols
Raw Cantaloupe Melons have 0.44117647058824 mg of Vitamin E per 300 calories, which is 2.94% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K22 μg
18.4%
Phytomenadione or phylloquinone
Raw Cantaloupe Melons have 22.058823529412 μg of Vitamin K per 300 calories, which is 18.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cantaloupe Melons
Calcium79.4 mg
7.94%
Raw Cantaloupe Melons have 79.411764705882 mg of Calcium per 300 calories, which is 7.94% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.36 mg
40%
Raw Cantaloupe Melons have 0.36176470588235 mg of Copper per 300 calories, which is 40% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride8.82 μg
0.22%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Raw Cantaloupe Melons have 8.8235294117647 μg of Fluoride per 300 calories, which is 0.22% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron1.85 mg
23%
Raw Cantaloupe Melons have 1.8529411764706 mg of Iron per 300 calories, which is 23% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium106 mg
25.2%
Raw Cantaloupe Melons have 105.88235294118 mg of Magnesium per 300 calories, which is 25.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.36 mg
15.7%
Raw Cantaloupe Melons have 0.36176470588235 mg of Manganese per 300 calories, which is 15.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus132 mg
19%
Raw Cantaloupe Melons have 132.35294117647 mg of Phosphorus per 300 calories, which is 19% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2356 mg
69.3%
Raw Cantaloupe Melons have 2355.8823529412 mg of Potassium per 300 calories, which is 69.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.53 μg
6.4%
Raw Cantaloupe Melons have 3.5294117647059 μg of Selenium per 300 calories, which is 6.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium141 mg
9.4%
Raw Cantaloupe Melons have 141.17647058824 mg of Sodium per 300 calories, which is 9.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.6 mg
14.4%
Raw Cantaloupe Melons have 1.5882352941176 mg of Zinc per 300 calories, which is 14.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water795 g
21.5%
Raw Cantaloupe Melons have 795.44117647059 g of Water per 300 calories, which is 21.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Cantaloupe Melons:
Minerals in 300 calories of Raw Cantaloupe Melons:
Macronutrients in 300 calories of Raw Cantaloupe Melons:



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