Comparing Nutrients in 7 ounces Cantaloupe MelonsVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Cantaloupe Melons

86%

Navel Oranges

91%

7 oz ▼

Macro Nutrients

Cantaloupe Melonsvs Navel Oranges

2.33%67.5kcal

Energy

3.35%97kcal

67.5 kcalvs97 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.39%0.38g

Fat

0.31%0.3g

0.38 gvs0.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.32%0.1g

Saturated Fat

0.11%0.034g

0.1 gvs0.034 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.7%0.091g

Omega 3

1.1%0.018g

0.091 gvs0.018 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.41%0.069g

Omega 6

0.27%0.046g

0.069 gvs0.046 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12.5%16g

Carbohydrate

19%25g

16 gvs25 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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21.5%15.6g

Sugars

23.3%17g

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

15.6 gvs17 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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5.1%3.7g

Fructose

6.16%4.47g

≤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]

3.7 gvs4.47 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%3.06g

Glucose

%3.9g

3.06 gvs3.9 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%8.63g

Sucrose

%8.5g

8.63 gvs8.5 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.7%1.8g

Fiber

11.5%4.37g

1.8 gvs4.37 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.98%1.67g

Protein

3.22%1.8g

1.67 gvs1.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cantaloupe Melonsvs Navel Oranges

37.3%335μg

Vitamin A

2.65%24μg

RAE, retinol activity equivalents

335 μgvs24 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.8%0.081mg

Vitamin B1

11.2%0.13mg

Thiamine

0.081 mgvs0.13 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.9%0.038mg

Vitamin B2

7.8%0.1mg

Riboflavin

0.038 mgvs0.1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.1%1.46mg

Vitamin B3

5.27%0.84mg

Niacin, nicotinic acid, niacinamide

1.46 mgvs0.84 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.17%0.21mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.21 mgvs0.52 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11%0.14mg

Vitamin B6

12%0.16mg

Pyridoxine

0.14 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.4%41.7μg

Vitamin B9

17%67.5μg

Folates and Folic Acid

41.7 μgvs67.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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81%73mg

Vitamin C

130%117mg

Ascorbic acid

73 mgvs117 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.66%0.099mg

Vitamin E

2%0.3mg

Tocopherols and Tocotrienols

0.099 mgvs0.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.13%4.96μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

4.96 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cantaloupe Melonsvs Navel Oranges

1.8%18mg

Calcium

8.53%85.3mg

18 mgvs85.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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9.04%0.081mg

Copper

8.6%0.077mg

0.081 mgvs0.077 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.05%2μg

Fluoride

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

2 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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5.2%0.42mg

Iron

3.22%0.26mg

0.42 mgvs0.26 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.67%24mg

Magnesium

5.2%22mg

24 mgvs22 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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3.54%0.081mg

Manganese

2.5%0.058mg

0.081 mgvs0.058 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.25%29.8mg

Phosphorus

6.52%45.6mg

29.8 mgvs45.6 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.6%530mg

Potassium

9.7%329mg

530 mgvs329 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.44%0.79μg

Selenium

0%0μg

0.79 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.1%31.8mg

Sodium

0.13%2mg

31.8 mgvs2 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.25%0.36mg

Zinc

1.44%0.16mg

0.36 mgvs0.16 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.84%179g

Water

4.6%171g

179 gvs171 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Cantaloupe Melons vs Navel Oranges:

Raw Cantaloupe Melons have 14.1 times more Vitamin A, 1.7 times more Vitamin B3 and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 2.5 times more Vitamin B5, 1.6 times more Vitamin B9, 1.6 times more Vitamin C and 3 times more Vitamin E than Raw Cantaloupe Melons.
Both Raw Cantaloupe Melons and Raw Navel Oranges have similar amounts of Vitamin B6 per 7 oz.
Both Raw Cantaloupe Melons as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cantaloupe Melons vs Navel Oranges:

Raw Cantaloupe Melons have 1.6 times more Iron, 1.4 times more Manganese, 1.6 times more Potassium, 16 times more Sodium and 2.3 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 4.8 times more Calcium and 1.5 times more Phosphorus than Raw Cantaloupe Melons.
Both Raw Cantaloupe Melons and Raw Navel Oranges have similar amounts of Copper, Magnesium and Water per 7 oz.
Both Raw Cantaloupe Melons as well as Raw Navel Oranges have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Cantaloupe Melons have 5.1 times more Omega 3 than Raw Navel Oranges.
While Raw Navel Oranges contain 1.4 times more Energy, 1.5 times more Carbohydrate and 2.4 times more Fiber than Raw Cantaloupe Melons.
Both Raw Cantaloupe Melons and Raw Navel Oranges have similar amounts of Sugars, Fructose and Protein per 7 oz.
Both Raw Cantaloupe Melons as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

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Comparing Nutrients in 7 ounces Cantaloupe MelonsVS Navel Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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