Nutrients in 500 calories of Casaba Melons

Raw Casaba Melons (Cucumis melo).

Weight per 500 Calories

Casaba Melons

1786g

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

Macros Ratio

Protein Fat Carbs

14%

83%

500 kcal ▼

Macro Nutrients

Casaba Melons

Energy500 kcal

17.2%

Raw Casaba Melons have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.8 g

1.84%

Raw Casaba Melons have 1.7857142857143 g of Fat per 500 calories, which is 1.84% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.45 g

1.4%

Raw Casaba Melons have 0.44642857142857 g of Saturated Fat per 500 calories, which is 1.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.39 g

24.6%

Raw Casaba Melons have 0.39285714285714 g of Omega 3 per 500 calories, which is 24.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.3 g

1.8%

Raw Casaba Melons have 0.30357142857143 g of Omega 6 per 500 calories, which is 1.8% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate118 g

90%

Raw Casaba Melons have 117.5 g of Carbohydrate per 500 calories, which is 90% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars102 g

140%

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

Raw Casaba Melons have 101.60714285714 g of Sugars per 500 calories, which is 140% 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

Fiber16 g

42.3%

Raw Casaba Melons have 16.071428571429 g of Fiber per 500 calories, which is 42.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein20 g

35.4%

Raw Casaba Melons have 19.821428571429 g of Protein per 500 calories, which is 35.4% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.27 mg

22.3%

Thiamine

Raw Casaba Melons have 0.26785714285714 mg of Vitamin B1 per 500 calories, which is 22.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.55 mg

42.6%

Riboflavin

Raw Casaba Melons have 0.55357142857143 mg of Vitamin B2 per 500 calories, which is 42.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.14 mg

26%

Niacin, nicotinic acid, niacinamide

Raw Casaba Melons have 4.1428571428571 mg of Vitamin B3 per 500 calories, which is 26% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.5 mg

30%

Pantothenic acid

Raw Casaba Melons have 1.5 mg of Vitamin B5 per 500 calories, which is 30% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.9 mg

224%

Pyridoxine

Raw Casaba Melons have 2.9107142857143 mg of Vitamin B6 per 500 calories, which is 224% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9143 μg

35.7%

Folates and Folic Acid

Raw Casaba Melons have 142.85714285714 μg of Vitamin B9 per 500 calories, which is 35.7% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C389 mg

433%

Ascorbic acid

Raw Casaba Melons have 389.28571428571 mg of Vitamin C per 500 calories, which is 433% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.89 mg

5.95%

Tocopherols and Tocotrienols

Raw Casaba Melons have 0.89285714285714 mg of Vitamin E per 500 calories, which is 5.95% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K44.6 μg

37.2%

Phytomenadione or phylloquinone

Raw Casaba Melons have 44.642857142857 μg of Vitamin K per 500 calories, which is 37.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Casaba Melons

Calcium196 mg

19.6%

Raw Casaba Melons have 196.42857142857 mg of Calcium per 500 calories, which is 19.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.07 mg

119%

Raw Casaba Melons have 1.0714285714286 mg of Copper per 500 calories, which is 119% 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

Iron6.07 mg

76%

Raw Casaba Melons have 6.0714285714286 mg of Iron per 500 calories, which is 76% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium196 mg

46.8%

Raw Casaba Melons have 196.42857142857 mg of Magnesium per 500 calories, which is 46.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.63 mg

27%

Raw Casaba Melons have 0.625 mg of Manganese per 500 calories, which is 27% 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

Phosphorus89.3 mg

12.8%

Raw Casaba Melons have 89.285714285714 mg of Phosphorus per 500 calories, which is 12.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3250 mg

96%

Raw Casaba Melons have 3250 mg of Potassium per 500 calories, which is 96% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.14 μg

13%

Raw Casaba Melons have 7.1428571428571 μg of Selenium per 500 calories, which is 13% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium161 mg

10.7%

Raw Casaba Melons have 160.71428571429 mg of Sodium per 500 calories, which is 10.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.25 mg

11.4%

Raw Casaba Melons have 1.25 mg of Zinc per 500 calories, which is 11.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1640 g

44.3%

Raw Casaba Melons have 1640.1785714286 g of Water per 500 calories, which is 44.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Casaba Melons:

500 calories of Casaba Melons has outstanding amounts of Vitamin B6 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K.
It also has some Vitamin E.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Casaba Melons:

500 calories of Casaba Melons has outstanding amounts of Copper and Potassium.
It is an excellent source of Iron, Magnesium and Manganese.
It also has a good amount of Calcium, Phosphorus, Selenium, Sodium and Zinc.

Macronutrients in 500 calories of Raw Casaba Melons:

500 calories of Casaba Melons has outstanding amounts of Carbohydrate and Sugars.
It is an excellent source of Omega 3, Fiber and Protein.
The product has trace amounts of 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 500 calories of Casaba Melons

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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